Barbell Bulgarian Split Squat

学习如何正确执行Barbell Bulgarian Split Squat。观看4K视频，了解目标肌肉，按照分步说明进行练习。

MET 6 股四头肌腘绳肌臀部奥林匹克杠铃

Barbell Bulgarian Split Squat 是一项奥林匹克杠铃练习，主要锻炼 股四头肌, 并辅助激活腘绳肌, 臀部. MET值为 6, 这意味着一个70公斤的人在30分钟内大约消耗210卡路里.

如何做Barbell Bulgarian Split Squat

A unilateral lower-body exercise where the rear foot is elevated on a bench while holding a barbell on the upper back, targeting quads, glutes, and stability.

Instructions:

Stand in front of a bench with a barbell resting across your upper back.
Place the top of one foot on the bench behind you.
Keep your chest upright and core engaged.
Lower your body by bending the front knee until the back knee approaches the floor.
Push through the front heel to return to standing.
Complete all reps on one leg, then switch sides.

Common mistakes:

Letting the front knee cave inward.
Leaning excessively forward.
Allowing the back leg to take too much load.

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肌肉与器械

主要肌群股四头肌

辅助肌群腘绳肌

辅助肌群臀部

器械Olympic Barbell

Barbell Bulgarian Split Squat消耗的卡路里

体重

时长

分钟

预计消耗

210 kcal

kcal = MET × 体重 (kg) × 时间 (小时)

概览：Barbell Bulgarian Split Squat

类型: 奥林匹克杠铃练习
主要肌肉: 股四头肌
辅助肌肉: 腘绳肌, 臀部
MET值: 6
卡路里（30分钟，70公斤）: ≈ 210 cal
视频质量: 4K，含男女示范

常见问题：Barbell Bulgarian Split Squat

Barbell Bulgarian Split Squat锻炼哪些肌肉？

Barbell Bulgarian Split Squat主要锻炼股四头肌，辅助激活腘绳肌、臀部。

如何正确做Barbell Bulgarian Split Squat？

A unilateral lower-body exercise where the rear foot is elevated on a bench while holding a barbell on the upper back, targeting quads, glutes, and...

Barbell Bulgarian Split Squat适合初学者吗？

Barbell Bulgarian Split Squat的MET值为6，表明这是一项适合大多数水平的中等强度练习。

做Barbell Bulgarian Split Squat需要什么器材？

Barbell Bulgarian Split Squat需要：奥林匹克杠铃。

Barbell Bulgarian Split Squat的好处是什么？

Barbell Bulgarian Split Squat强化股四头肌，激活腘绳肌和臀部，使用奥林匹克杠铃发展功能性力量。将其纳入你的训练计划，实现均衡的肌肉发展。

与Barbell Bulgarian Split Squat类似的练习有哪些？

与Barbell Bulgarian Split Squat类似的练习包括Alternating Single-Arm Dumbbell Thruster、Barbell Thruster、Bent-Over Bulgarian Split Squat with Dumbbells、Dumbbell Alternating Lunge。这些替代练习锻炼相同的肌肉群。

Barbell Bulgarian Split Squat比Alternating Single-Arm Dumbbell Thruster更好吗？

Barbell Bulgarian Split Squat和Alternating Single-Arm Dumbbell Thruster都锻炼股四头肌。Barbell Bulgarian Split Squat使用奥林匹克杠铃，而Alternating Single-Arm Dumbbell Thruster提供不同的动作模式。最佳选择取决于你的目标。

替代练习

MET 6.5

Alternating Single-Arm Dumbbell Thruster

哑铃

MET 7

Barbell Thruster

Short bar

MET 6

Bent-Over Bulgarian Split Squat with Dumbbells

哑铃

MET 5.5

Dumbbell Alternating Lunge

哑铃

MET 6

Dumbbell Bulgarian Split Squat

哑铃

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