初級 美國腔 158 分類 收藏
開始影片後,點擊或框選字幕可以立即查詢單字
字庫載入中…
回報字幕錯誤
Hi there, welcome to this Get Exercise Confident video. I'm with Alice, and today we're going to show you how to do the freestanding squat.
The freestanding squat is a great exercise for working the front of your legs - the quads, the back of your legs -your hamstrings and
glutes, and also really engaging your core. So to start with Alice is going to demonstrate
the exercise and we're going to break it down into it's three components and then talk about
some of the common mistakes people often make. So the first thing we're going to talk about
is the set up. So as you can see Alice is standing shoulder width apart. She's currently
got her feet, her heels, slightly elevated and we're going to talk about why that's important
later on. She's also making sure that her toes are pointing outwards, at eleven and one
o'clock, rather than straight ahead. Also when we look side on, she's got a nice tall
posture. So that's the set up. We're now going to talk about the downwards phase. So begin
with, do you want to show the downwards phase, great. So as you can see from side on, Alice
is sitting back as she comes down, rather than going forwards. She's also keeping her
posture nice and tall, so just hold it at the bottom. So at the bottom, you want this
angle here to be the same as the angle here, so the angle of your shin should be roughly
the same as the angle of your back. From the front, you'll see as she goes straight down
she keeps her knees outwards. Then on the upwards phase, (so if you go back down). She
keeps her knees out and drives up with her glutes. Great and one more time. And again
she keeps her body straight up. Now as we said she's got her heels slightly elevated.
If you are a beginner this really helps, because often inflexibility means you can't quite
get the depth you want, and we focus on quality. So if you just step forwards and show us a
squat without your heels elevated, and hold it at the bottom. See without this she can't
get the same depth she had before, and her body shifts forwards, rather than sitting
back. So if you are a beginner, elevating your heels helps get you more depth and control.
(So just get back on). We're now going to show you some of the common mistakes people
make when squatting. So the first one is the knees coming in. So if you can just show an
incorrect one. So rather than here knees pointing outwards, they're coming in like this, which
puts excess strain on her knees and also means she won't engage her glutes as well as she
wants. The second mistake is best seen side on. So if you can sit forwards rather than
backwards. This is a common mistake people make, and they shift their body weight forwards
rather than sitting backwards, and again this is going to put excess pressure here, and
it's not going to engage the glutes as much. The third most common problem we get is on
the upwards phase, best seen from the side again. So if you come down, it's where they
rock forwards like this, rather than coming straight up. So if you go back down. What
you see is here torso goes forwards and her bum goes up first before her body. Where as
what we want to see, the correct version, is her body comes straight up, by engaging
her glutes and keeping her legs out. Thanks very much, and hope you found this video useful.
提示:點選文章或是影片下面的字幕單字,可以直接快速翻譯喔!

載入中…

How to do the perfect SQUAT: technique and common mistakes

158 分類 收藏
Adam Chang 發佈於 2019 年 6 月 12 日
看更多推薦影片

影片討論

載入中…
  1. 1. 單字查詢

    在字幕上選取單字即可即時查詢單字喔!

  2. 2. 單句重複播放

    可重複聽取一句單句,加強聽力!

  3. 3. 使用快速鍵

    使用影片快速鍵,讓學習更有效率!

  4. 4. 關閉語言字幕

    進階版練習可關閉字幕純聽英文哦!

  5. 5. 內嵌播放器

    可以將英文字幕學習播放器內嵌到部落格等地方喔

  6. 6. 展開播放器

    可隱藏右方全文及字典欄位,觀看影片更舒適!

  1. 英文聽力測驗

    挑戰字幕英文聽力測驗!

  1. 點擊展開筆記本讓你看的更舒服

  1. UrbanDictionary 俚語字典整合查詢。一般字典查詢不到你滿意的解譯,不妨使用「俚語字典」,或許會讓你有滿意的答案喔