Squat – Bodyweight
学习如何正确执行Squat – Bodyweight。观看4K视频，了解目标肌肉，按照分步说明进行练习。
Squat – Bodyweight 是一项 无器械 练习，主要锻炼 股四头肌, 并辅助激活 臀部, 腘绳肌. MET值为 4.5, 这意味着一个70公斤的人在30分钟内大约消耗158卡路里.
如何做Squat – Bodyweight
1 - Stand with your legs at shoulder width and toes slightly pointed outward.
2 - Your back should be slightly arched and your glutes slightly pushed back.
3 - Your arms are extended in front of you.
Nice, you're in the starting position 👌
4 - Now, keeping this position, bend your legs while pushing your glutes back. Don't forget to breathe in.
5 - While controlling the movement, return to the starting position by breathing out without locking your knees at the top.
Feel free to rewatch the video to fully understand the movement.
#Executionisking👑
你是教练吗？ Squat – Bodyweight已经在Gymkee的550+个4K练习库中。几秒钟即可添加到你的计划中。
免费试用Squat – Bodyweight锻炼的肌肉
所需器材
- 无器械
Squat – Bodyweight消耗的卡路里
卡路里计算器
MET 4.5卡路里 = MET × 体重 (kg) × 时间 (小时)
概览：Squat – Bodyweight
- 类型
- 无器械 练习
- 主要肌肉
- 股四头肌
- 辅助肌肉
- 臀部, 腘绳肌
- MET值
- 4.5
- 卡路里（30分钟，70公斤）
- ≈ 158 cal
- 视频质量
- 4K，含男女示范
常见问题：Squat – Bodyweight
Squat – Bodyweight锻炼哪些肌肉？
Squat – Bodyweight主要锻炼股四头肌，辅助激活臀部、腘绳肌。
如何正确做Squat – Bodyweight？
How to perform this exercise correctly 😎 1 - Stand with your legs at shoulder width and toes slightly pointed outward. 2 - Your back should be slightly
Squat – Bodyweight适合初学者吗？
Squat – Bodyweight的MET值为4.5，表明这是一项适合大多数水平的中等强度练习。
做Squat – Bodyweight需要什么器材？
Squat – Bodyweight需要：无器械。
Squat – Bodyweight的好处是什么？
Squat – Bodyweight强化股四头肌，激活臀部和腘绳肌，使用无器械发展功能性力量。将其纳入你的训练计划，实现均衡的肌肉发展。
与Squat – Bodyweight类似的练习有哪些？
与Squat – Bodyweight类似的练习包括Alternating Single-Arm Dumbbell Thruster、Barbell Alternating Lunges、Barbell Bulgarian Split Squat、杠铃前蹲。这些替代练习锻炼相同的肌肉群。
Squat – Bodyweight比Alternating Single-Arm Dumbbell Thruster更好吗？
Squat – Bodyweight和Alternating Single-Arm Dumbbell Thruster都锻炼股四头肌。Squat – Bodyweight使用无器械，而Alternating Single-Arm Dumbbell Thruster提供不同的动作模式。最佳选择取决于你的目标。
替代练习
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