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

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

Trying my new #adidas #weightlifting shoes Clean & Jerk 80kg to 100kg yesterday morning at Ultimate Performance 香港
Clean Technique:
- Start from the floor
- Narrow feet stance
- Hands about one thumbs distance from hips
- Barbell is at one fist away from shins, but not touching
- Thoracic spine maintained
- Pick up the barbell with deadlift technique
- Extend hips and legs explosively when the barbell reach knees position
- Shrug your traps instead of pulling too high
- When the barbell is about waist level
- Do squat quickly to catch the weight under the bar with full ROM
- Stand up and ready to do Jerk
- Jump explosively with barbell
- And split your legs and catch under the bar
- Make sure the bar at the racking position with head forward
- Recover the legs and stand firm with the. At at overhead position
#upfitness #olympiclifting #Olifts #trainerkenneth #hypertrophy #HypertrophyKenneth #Clean #Jerk

踮腳尖深蹲加三頭肌運動＋踮腳尖深蹲加二頭肌運動
這個運動不僅增加了深蹲的難度也同時考驗核心的穩定度
對於愛穿高跟鞋的人有很大的幫助


Part 1 踮腳尖深蹲加三頭肌

1. 雙腳與肩同寬，踮起腳尖慢慢深蹲
2. 手臂放在身體兩側，手軸彎曲成90度，用三頭肌的力量手臂慢慢的往後延伸在慢慢地彎曲手軸呈90度做五下
3. 停在低點，雙腳平放在地上，正常的深蹲重心放在腳跟，手臂與身體平行hold 住10秒
（做這個動作時要放慢速度4拍一動）

Part 2. 踮腳尖深蹲加二頭肌

1. 兩腳打開至兩個臀部寬，慢慢踮起腳尖往下做，深蹲
2. 手臂在胸前兩側，慢慢地用二頭肌的力量彎曲手軸讓手臂呈現90度在慢慢地伸直做五下
3. 停在低點，手軸彎曲hold這姿勢10秒

整個運動做3次。 如果踮腳尖做太難也可以做一般的深蹲重心放在腳後跟



Tippy toes squats with triceps extension + Tippy toes squats with biceps curl

These squats add an extra level of difficulty, engaging your calves and your core. Great for toning the muscles to look good in heels :)

1. Keep your feet shoulder width apart. Get on your tippy toes and begin to slowly squat.
2. Keeping your triceps parallel to your body, start with your elbows at 90 degrees and begin to slowly extend as you lower into squat position. Do 5 reps of tricep extensions.
3. When you finish your 5 reps, lower your squat position, releasing from tippy toe position, keeping your feet flat on the floor. With your triceps fully extended, hold the position for 10 seconds.


Part 2. Tippy toes squats with biceps curl

1. Widen your stance, beyond shoulder width. Open your stance by pointing your toes outward to the left and right. Sit low into squat position.
2. Extend your arms in front of your chest. Holding your squat position, begin to slowly do bicep curls. Do 5 repetitions.
3. When you finish your 5 reps, lower your squat position, holding your tippy toe position. With your biceps fully curled, hold the position for 10 seconds.