Goblet Squat
- Основная мышца
- Квадрицепс
- Вспомогательные мышцы
- Бицепс бедраЯгодицы
- Инвентарь
- Гантель
Описание
A squat holding one dumbbell upright against your chest. It trains the quadriceps and glutes and is a great way to learn squat technique.
Как выполнять
Hold one end of a dumbbell with both hands against your chest.
Stand with your feet slightly wider than your hips, toes turned slightly out.
Brace your core and sit down between your heels, keeping your chest tall.
Lower until your elbows are near the inside of your knees.
Push through your whole foot to stand back up.
Советы
- Use your elbows to gently push your knees out at the bottom.
- Keep the dumbbell close to your body throughout.
Частые ошибки
- Letting the dumbbell drift away from your chest.
- Rounding your back at the bottom.
- Letting your knees collapse inward.
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