Do calisthenics athletes train legs?

健美操運動員是否訓練腿部？

Can you overload leg exercises without using weights?

在不使用負重的情況下，您可以進行超負荷腿部鍛鍊嗎？

These are all valid questions and in this guide, we are going to dive deep into how to grow your legs using calisthenics.

這些問題都很有道理，在本指南中，我們將深入探討如何利用健身操來長腿。

So why do so many calisthenics athletes fail their leg training?

那麼，為什麼這麼多健美操運動員的腿部訓練會失敗呢？

One of the biggest bummers in calisthenics leg training is picking exercises that don't match where you're at.

在健美操腿部訓練中，一個最大的弊端就是選擇的練習與你的身體狀況不匹配。

You'll be stuck doing endless reps just to feel the burn if you go too easy.

如果做得太簡單，你就只能無休止地做重複動作來感受燃燒。

Waste of time.

浪費時間。

But go too hard and you could end up injured, pushing your body past its limits.

但是，如果用力過猛，就會使身體超過極限，最終受傷。

The trick is to find that sweet spot.

訣竅在於找到那個最佳點。

A progression that's tough enough to get you stoked on your gains, but still doable with good form.

這種循序漸進的方式既能讓你對自己的進步感到興奮，又能讓你保持良好的狀態。

A myth is floating around that calisthenics is all about the upper body.

有一種說法認為，健身操只鍛鍊上半身。

But don't be a dud and fall for it.

但千萬別上當受騙。

Plenty of calisthenics athletes give their legs a solid workout.

很多健美操運動員都會對自己的腿部進行紮實的鍛鍊。

Here are four exercises that will grow your legs using calisthenics.

下面是四種利用健身操鍛鍊腿部的運動。

First, squats.

首先是深蹲。

Standard squats are the bread and butter of calisthenics leg training.

標準深蹲是健美操腿部訓練的麵包和黃油。

They hit your quads, hammies, and glutes, building solid strength while keeping your lower body stable as a rock.

它們能鍛鍊你的四頭肌、膕繩肌和臀肌，增強你的力量，同時讓你的下半身穩如磐石。

Squats will always be effective whether you're a beginner or have been at it for years.

無論你是初學者還是多年的老手，深蹲都將始終有效。

If it's too easy, add a jump at the top for a plyometric twist.

如果太簡單，可在頂端增加一個跳躍動作，以增加負重能力。

If it's too hard, try box squats by sitting back onto a bench or chair to keep it manageable.

如果太難，可以試著坐在凳子或椅子上做盒式深蹲，這樣就能應付自如了。

Second, Bulgarian split squats.

第二，保加利亞式劈叉深蹲。

Bulgarian split squats are all about building that even-bodied strength.

保加利亞式劈叉深蹲主要是為了鍛鍊均勻的力量。

They target your quads, glutes, and hammies, which helps improve your balance and stability.

它們針對的是你的四頭肌、臀肌和膕繩肌，有助於提高你的平衡性和穩定性。

These are great for fixing muscle imbalances.

這些都是修復肌肉失衡的好方法。

If it's too easy, hold a weight in each hand to ramp up the challenge.

如果覺得太簡單，可以雙手各持一個重物來增加挑戰性。

If it's too hard, keep your back foot on the ground for a regular split squat.

如果太難，可以讓後腳著地，做普通的劈叉深蹲。

Third, Cossack squats.

第三，哥薩克深蹲。

Cossack squats, lateral, or archer squats, are a great way to fire up your inner thighs, quads, and glutes while boosting your hip mobility.

哥薩克深蹲、橫向深蹲或弓箭手深蹲，都是鍛鍊大腿內側、四頭肌和臀部的好方法，同時還能增強髖關節的靈活性。

They'll test your flexibility and balance, making them a cracking addition to any leg-day calisthenics routine.

它們將考驗你的柔韌性和平衡性，是任何腿部日常鍛鍊的最佳選擇。

Select the appropriate variation that matches your fitness level.

根據自己的體能水準選擇適當的變化。

If it's too easy, hold a weight in front of you for an extra challenge.

如果覺得太簡單，可以在面前舉一個重物，增加挑戰性。

If it's too hard, don't lower as deep into the squat if your flexibility isn't quite there yet.

如果太難，如果你的柔韌性還不夠好，就不要下蹲得那麼深。

But still, try your best!

但還是要盡力而為！

Fourth, Nordic curls.

第四，北歐捲髮。

Nordic curls are the real deal for hammering those hammies, focusing on the eccentric phase of the muscle contraction.

北歐式卷腹是錘鍊肱二頭肌的不二法門，重點在於肌肉收縮的偏心階段。

These curls will not only build strength, but also keep your knees in good nick, definitely one for the lower body routine.

這些捲曲動作不僅能增強力量，還能讓你的膝蓋保持良好狀態，絕對是下半身常規動作之一。

If it's too easy, try the exercise without using your hands to catch yourself.

如果覺得太簡單，可以嘗試不用手抓住自己。

If it's too hard, use a resistance band around your waist for added support, or use your arms for support during the upward phase, as if doing a push-up.

如果太難，可以用阻力帶在腰部增加支撐力，或者在上舉階段用雙臂支撐，就像做俯臥撐一樣。

Now, let's look at two common mistakes that most calisthenics athletes make.

現在，讓我們來看看大多數健美操運動員常犯的兩個錯誤。

First, the eccentric phase, the lowering part of a move, is where the magic happens for muscle growth and strength.

首先，動作的偏心階段，即動作的降低部分，是肌肉生長和力量的神奇之處。

But too often people rush through it, missing out on the benefits.

但是，人們往往匆匆忙忙地通過它，錯過了它的好處。

Nailing that eccentric phase in calisthenics is key to maxing out muscle engagement.

在健身操中，掌握好偏心階段是最大限度地提高肌肉參與度的關鍵。

Second, bouncing at the bottom of a squat or lunge.

第二，下蹲或弓步時的彈跳。

That's a dud move.

這是一個失敗的舉動。

It takes the work off your muscles and puts it on momentum, not what you want.

它讓你的肌肉不再勞累，而是把精力放在動力上，而不是你想要的東西上。

Plus, it's tough on your joints, which can lead to injuries down the line.

此外，這對你的關節很不利，可能會導致受傷。

So we've covered how to figure out your fitness level, discussed four bodyweight exercises to build your legs, and talked about common mistakes that most people make.

是以，我們已經介紹瞭如何確定自己的體能水準，討論了四種鍛鍊腿部的自重練習，還談到了大多數人常犯的錯誤。

If you're looking to build stronger legs using just bodyweight, the Calisthenics Playbook is your next step.

如果你想只用身體重量就能練出更強壯的雙腿，《健身操手冊》就是你的下一步。

It dives into more detailed and organized guidance to help you sculpt your legs.

它提供了更詳細、更有條理的指導，幫助你雕塑雙腿。

The awesome figures and points in this video are just snippets from the playbook.

本視頻中的精彩數據和要點只是遊戲手冊中的片段。

It's loved by athletes from over 100 countries.

它深受 100 多個國家運動員的喜愛。

Don't forget to like and subscribe if you want to become strong like the yellow dude.

如果你想變得像小黃人一樣強壯，別忘了點贊和訂閱。