用哑铃塑造腿部线条

哑铃是一种多功能健身器材,可以让你锻炼身体的各个部位 。在使用哑铃进行腿部锻炼时,一系列的练习可以让你在几乎不需要额外器械的情况下锻炼下半身的主要肌肉,从而进行完整的腿部训练 。本文列出了前七种下体哑铃练习,并解释了结合这些练习以获得完美腿部练习的最佳方法 。
三种下半身运动模式
这么多腿部练习和练习可供选择,当你打算用哑铃进行腿部练习时,你可能会感到不知所措 。虽然腿部有许多运动变化,但大多数功能性腿部运动都属于以下下半身运动模式之一:
1.蹲着的
2.髋关节铰链
3.刺
这三种运动模式是下半身的主要功能用途 。在这三种模式之间,你几乎可以锻炼你腿部的每一块肌肉,以及你的核心 。
在举哑铃的同时做这些练习可以增加你的力量,超过你单独用体重所能达到的 。相比无重量的锻炼,可以更大程度的增加力量和肌肉量 。因为哑铃有各种重量,你可以根据自己的需要增减重量,以获得适合自己目前健身水平的完美力量腿部锻炼 。哑铃练习可以锻炼股四头肌、臀大肌和腘绳肌,锻炼臀部、躯干和腿部的各种核心和稳定肌肉 。
7个最好的哑铃腿练习
以下部分分解了7个最好的哑铃腿练习 。之后,你将学习如何规划你的腿部锻炼计划,选择合适的哑铃开始 。
高脚杯深蹲
高脚杯深蹲是一种利用哑铃作为外部阻力的绝佳腿部运动 。高脚杯深蹲训练深蹲模式动作 。你应该以良好的姿势尽可能低地蹲下,因为研究表明,全蹲比部分蹲更能有效地锻炼肌肉 。
反向弓箭步
反向弓步是一种弓步运动,你向后移动而不是向前 。反向弓步训练弓步模式,提高你的功能协调性 。
【用哑铃塑造腿部线条】向前冲刺
在进行了至少4周的向后弓箭步训练后,你可以开始向前冲刺 。
保证膝盖安全最重要的是,在你向前迈出第一步后,把重心放在把后膝降低到地面上,而不是把前膝向前推试图降低你的基础 。
横向弓箭步
侧弓步结合了弓步和下蹲模式 。这项运动训练股四头肌和臀大肌,同时提高髋关节的柔韧性和灵活性 。侧弓步在大重量下很难做,所以最好把它作为运动热身,一旦你能舒服地做,而不是把它作为运动中主要的弓步模式练习 。
罗马尼亚硬拉
罗马尼亚硬拉是用哑铃训练髋铰链模式最安全有效的方法之一 。研究表明,这种硬张力的变化对激活腘绳肌非常有效 。你想在下蹲的时候感受到肌肉的拉伸,因为这会提高你向上的驱动力 。目标是当你向前铰接时保持脊柱中立,膝盖弯曲最小,大部分运动来自臀部弯曲 。这是深蹲和标准髋铰链动作的主要区别之一 。
相扑深蹲
相扑深蹲又称相扑硬拉,是一种深蹲变体,比传统深蹲更能激活大腿内侧肌肉 。还能有效提高你从地上捡起重物的能力 。相扑深蹲结合了深蹲和臀铰模式 。它包括一个宽阔的站立姿势,双脚向外弯曲约45度 。当你通过弯曲膝盖来降低身体时,由于这些肌肉的活动增加,你会感觉到大腿内侧拉伸 。
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