關於 narrow squat stance ，我們在網路上蒐集到這些相關的討論、資訊與評價

Top 10 Tips To Improve Your Squat ⁣
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1. Squat more often. ⁣
If you only squat x 1-2 a week, squat x 3-4 a week. Squat is a skill.⁣
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2. Be Patient. ⁣
Never rush the progression. ⁣
Otherwise you will get injury.⁣
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3. Make every rep counts! ⁣
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• Full range of motion⁣
No range No rep! ⁣
• Controlled tempo ⁣
• Keep tension on the muscles. ⁣
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Perfect practice makes perfect. ⁣
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4. Attack the weight! ⁣
Prepare your mind to lift the lift. ⁣
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5. Eat red meat the day before the lift. ⁣
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6. Rotate high reps & low reps. ⁣
Rotate high intensity & medium intensity. ⁣
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7. Variations ⁣
Rotate high bar back squat, low bar back squat, front squat, narrow stance...⁣
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8. Don’t chase PB every week! ⁣
Don’t chase 1RM too often! ⁣
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9. Do 20 reps Breathing Squat if Hypertrophy is your goal! ⁣
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10. Go GVT 10x10 to build your foundation. Recommended by Charles Poliquin aka Strength Sensei⁣
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#squat #backsquat #frontsquat #highbarbacksquat #lowbarbacksquat #深蹲 #legday #AskKenneth #TeamKenneth #strength #naturalbodybuilding

Day 13 ; Kettlebell Works
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Dedicated to all of ya’ll that consulted me on buying equipments to workout at home
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If you don’t have KB laying around, you can use a single dumbell too or get water bottle with a handle one or be creative!
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1) KB Swings
- feet slightly wider than hip width, eyes always on bell, start the motion by hinging or pushing your butt backwards, thrust forward & squeeze ur glutes.
- the force to bring the bell us does not come from your hand but your hinge & thrust motions (sounds wrong but ya’ll know it make sense when it works 😂)
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2) Kneeling KB clean & press
- start with kneeling position
- clean your bell up & press straight up
- this move is big on engaging your core
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3) KB swings with lateral shuffles
- start with KB swings, once you’re comfortable take two steps once the bell is up and repeat on each side
- Add a hop in if you’re used to this move
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4) KB Row
- start with a lunge position
- rest your free hand on your knee
- pull your KB backwards with elbows close to body and fully extend it, control your motions & squeeze your lats/back
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5) KB 1 swing 1 squats
- start with KB swings, when you’re ready squat down when your bell is up
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6) KB Deadlift
- Narrow stance, hinge, back straight, soft knees & come up
- should be feeling it on your hamstring & lower back
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7) SA KB Squats
- load one side with your KB, feet hip width, push butt back & sit into a squat

Today’s morning leg session but I decided to go light with higher reps instead of heavy weight. Took only caffeine before workout.
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Exercises:
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1. Barbell Squat - 5 sets x 12 - 15 reps
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2. Narrow Stance Leg Press - 5 sets x 15 - 20 reps
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3. Rear Kick - 5 sets x 12 - 15 reps
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4. Abduction - 4 sets x 15 reps
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Total time spent about 1 hour and did some stretching to cool down.

歡迎來到May Fit VLOG 第二集： 日子開始回歸正軌
三個月來首度上健身房、高cp值鮭魚丼飯、卡士達泡芙、自製韓式雞肉豆腐鍋🤤
以下為影片中的資訊，此影片無商業合作 (商業合作以*標註)
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三個月來首度上健身房菜單
1. Barbell deadlift 槓鈴硬舉 X5 組
2. Barbell Squat 槓鈴深蹲X3 組
3. Barbell chest press 槓鈴胸推 X5 組
4. Machine banded hip thrust X3 組 最後一組遞減組 drop set
5. Smith machine lunge 史密斯分腿蹲 X3組
6. Wide stance lat pulldown 寬握闊背下拉
7. Narrow stance lat pulldown 窄握闊背下拉 (降重量，中間不休息)
8. Seated back row 坐姿划船 10-12下 X3組

畔の食堂 捷運小巨蛋美食 高CP值日本料理
鮭魚三重奏(＄280) 比目魚鰭邊壽司(＄140 )

Beard papa｜日式泡芙工房
菠蘿奶油泡芙($60)

韓式香菇雞肉豆腐鍋 by 知名主廚Jamie oliver
食材：豆腐一大塊、香菇、紅蘿蔔、青蔥一把、雞湯、兩顆蛋、蒟蒻麵、泡菜、
調味料：醬油、韓式辣醬、芝麻油、鹽胡椒
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追蹤May Fit instagram ▶ https://www.instagram.com/may8572fit/
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist?list=PLol39BuP8rM_llhEej42eRX9SnogqW8yz
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我推薦給小資女孩的女力健身app (加入享十四天免費試用) ▶http://join.nuli.app/may_youtube

Music by Metacell Music - Lost Together - https://thmatc.co/?l=75DD275D
Music by MYSM - Fomo - https://thmatc.co/?l=E7518266
Music by Qaayel - Rising Sun - https://thmatc.co/?l=1BC513E8
Music by Khalysis - Do It For Me - https://thmatc.co/?l=8E23AAEA
Music by dreamkiddo. - Take Care - https://thmatc.co/?l=43F53B82
Music by frumhere, kevatta - warm feeling - https://thmatc.co/?l=DDD221C2
Music by Dan and Drum - Fire n' Shit - https://thmatc.co/?l=0D3D3917
Music by Clueless Kit - Rooftop - https://thmatc.co/?l=7EFA73F9

嗨大家好，歡迎來到我的yt channel!
這次帶來的是居家40分鐘阻力啞鈴臀腿訓練，含暖身以及伸展
強度比較適合中階 / 進階者，你會需要一條翹臀圈 以及 啞鈴 (兩支/一支都可以)
想要在家打造蜜桃臀的人，跟我一起練起來吧:)

Hello everyone, welcome to my yt channel
Today I'm showing you guys a 40 min banded DB booty workout, including warm-ups and stretching. This set is designed for intermediate/ advanced lifters.
You will need a resistance band and dumbbell. (2 or 1 dumbbell is either fine)
If you want to build a strong booty at home. Let's train with May!
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正式組動作(共四個部分，每個部分X2次)
There are 4 sections. each sections do for 2 rounds.
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啞鈴阻力深蹲 Dumbbell banded squat
前後腳單腳硬舉(右)B-stance single deadlift (right)
前後腳單腳硬舉(左)B-stance single deadlift (left)
坐姿開腿Seated abduction
前傾坐姿開腿Lean forward seated abduction

分腿蹲(右) Lunge (right)
後跨步蹲(右)Reverse lunge (right)
分腿蹲(左)Lunge (left)
後跨步蹲(左)reverse lunge (left)
啞鈴硬舉深蹲變化型DB deadlift into squat
窄站啞鈴深蹲停頓 Narrow stance squat pulses

啞鈴螃蟹走 Db crab walk
啞鈴深蹲停留 Banded squat hold
髖主導硬舉Banded hip dominant Deadlift
阻力恰恰(右)Banded cha cha (right)
阻力恰恰(左)Banded cha cha (left)

負重阻力臀橋 Weighted banded Glute bridge
負重阻力臀橋停留 Banded Glute bridge hold abduction
阻力單腳硬舉 (右)Banded Single leg thrust
阻力單腳硬舉 (左)Banded Single leg thrust
驢子踢腿 (右)Donkey kick (right)
小狗抬腳(右)Fire hydrant (right)
驢子踢腿 (左)Donkey kick (left)
小狗抬腳(左)Fire hydrant (left)
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May Fit instagram ▶ https://www.instagram.com/may8572fit/
品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist?list=PLol39BuP8rM_llhEej42eRX9SnogqW8yz
.
Music by Chandler Juliet - This Ain't It (bitchdon'tbotherme) - https://thmatc.co/?l=B025161C
Music by Darrin Jones - Soulja - https://thmatc.co/?l=956CD9D0
Music by Dylan Rockoff - Magic - https://thmatc.co/?l=E4BD1411
Music by Fiji Blue - Outside - https://thmatc.co/?l=A4E1A05A
Music by Ookay - Not Again - https://thmatc.co/?l=1383866F
Music by SidKidd - Baggage - https://thmatc.co/?l=6F7810B1
Music by LEx Lidia - Diamond Girl - https://thmatc.co/?l=565D5E89
Music by S O U N D S - Don't Throw Our Love Away (feat. Martin Novales) - https://thmatc.co/?l=CCCA3991
Music by Davis Mallory - Ain't Afraid (feat. Luma) - https://thmatc.co/?l=BFE3A426
Music by Ollie Joseph - Ripped Up - https://thmatc.co/?l=680AB0C9
Music by Wade Graves - Yours Tonight - https://thmatc.co/?l=6AF07AFE
Music by Ollie Joseph - Dear You - https://thmatc.co/?l=F369ED41
Music by MYSM - Dreams - https://thmatc.co/?l=FF9196AB
Music by Mr. Chase - Pulse - https://thmatc.co/?l=CC38B20C

Online Coaching Service: [email protected]

Ngày nay, các bạn trẻ rất quan tâm đến việc chăm chút cho thể hình của mình. Tuy nhiên, không phải ai cũng biết cách giữ vững tinh thần tập luyện nghiêm ngặt và chế độ dinh dưỡng đúng cách. Đến với channel của An Nguyen Fitness các bạn sẽ nhận được những lời khuyên chân thành, những chia sẻ về cách tập, cũng như những cách thức để có chế độ dinh dưỡng hợp lý giúp các bạn vững bước trong việc tập luyện để có một sức khỏe tốt, một thân thể cường tráng.

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Các bài tập mình sẽ liệt kê dưới đây để các bạn tiện theo dõi:
- Front Squat: 1 1/4 (4 sets x 8 reps)
- Smith Machine Bulgarian Split Squat: 3 sets x 10 reps/ leg
- Single Leg Romanian Deadlift: 3 sets x 8 reps/ leg

SUPERSET 1:
- Leg Press: 3 sets x 12 reps
- Calf Raise (On Leg Press): 3 sets x 12 reps

GIANT SET 2:
- Hack Squat - Narrow Stance: 3 sets x 12 reps
- Leg Extensions: 3 sets x 12 reps
- Standing Calf Raises: 3 sets x 15 reps

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