Heels Elevated Dumbbell Squat

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

4K
MET 5.5 股四头肌 臀部腘绳肌 哑铃Plates

Heels Elevated Dumbbell Squat 是一项 哑铃/Plates 练习，主要锻炼 股四头肌, 并辅助激活 臀部, 腘绳肌. MET值为 5.5, 这意味着一个70公斤的人在30分钟内大约消耗193卡路里.

如何做Heels Elevated Dumbbell Squat

A squat variation performed with heels elevated on a plate to increase quadriceps activation and improve squat depth.


Instructions:


  • Stand with your heels elevated on a weight plate and a dumbbell in each hand, arms hanging at your sides.

  • Keep feet shoulder-width apart, toes pointing slightly outward.

  • Brace your core and keep your chest upright.

  • Lower yourself by bending at the knees and hips until your thighs are parallel to the floor (or lower if mobility allows).

  • Push through your heels to return to the starting position.

  • Maintain controlled movement throughout.


Common mistakes:


  • Letting knees cave inward.

  • Leaning too far forward.

  • Lifting heels off the plate during the squat.

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肌肉与器械

主要肌群股四头肌辅助肌群臀部辅助肌群腘绳肌
器械Dumbbells
器械Weight Plates

Heels Elevated Dumbbell Squat消耗的卡路里

卡路里计算器

MET 5.5
预计消耗
190 kcal

kcal = MET × 体重 (kg) × 时间 (小时)

概览：Heels Elevated Dumbbell Squat

类型
哑铃 练习
主要肌肉
股四头肌
辅助肌肉
臀部, 腘绳肌
MET值
5.5
卡路里（30分钟，70公斤）
≈ 193 cal
视频质量
4K，含男女示范

常见问题：Heels Elevated Dumbbell Squat

Heels Elevated Dumbbell Squat锻炼哪些肌肉？

Heels Elevated Dumbbell Squat主要锻炼股四头肌，辅助激活臀部、腘绳肌。

如何正确做Heels Elevated Dumbbell Squat？

A squat variation performed with heels elevated on a plate to increase quadriceps activation and improve squat depth. Instructions: Stand with your...

Heels Elevated Dumbbell Squat适合初学者吗？

Heels Elevated Dumbbell Squat的MET值为5.5，表明这是一项适合大多数水平的中等强度练习。

做Heels Elevated Dumbbell Squat需要什么器材？

Heels Elevated Dumbbell Squat需要：哑铃、Plates。

Heels Elevated Dumbbell Squat的好处是什么？

Heels Elevated Dumbbell Squat强化股四头肌，激活臀部和腘绳肌，使用哑铃、Plates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Heels Elevated Dumbbell Squat类似的练习有哪些？

与Heels Elevated Dumbbell Squat类似的练习包括Alternating Single-Arm Dumbbell Thruster、Barbell Alternating Lunges、Barbell Bulgarian Split Squat、杠铃前蹲。这些替代练习锻炼相同的肌肉群。

Heels Elevated Dumbbell Squat比Alternating Single-Arm Dumbbell Thruster更好吗？

Heels Elevated Dumbbell Squat和Alternating Single-Arm Dumbbell Thruster都锻炼股四头肌。Heels Elevated Dumbbell Squat使用哑铃、Plates，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

Alternating Single-Arm Dumbbell Thruster
MET 6.5

Alternating Single-Arm Dumbbell Thruster

  • 哑铃
Barbell Alternating Lunges
MET 6

Barbell Alternating Lunges

  • 奥林匹克杠铃
Barbell Bulgarian Split Squat
MET 6

Barbell Bulgarian Split Squat

  • 奥林匹克杠铃
杠铃前蹲
MET 6.5

杠铃前蹲

  • 奥林匹克杠铃
Barbell Low-Bar Squat
MET 6.5

Barbell Low-Bar Squat

  • 奥林匹克杠铃

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