Goblet Squat Entry
Il goblet squat entry è un esercizio a corpo libero per la parte inferiore del corpo che mira ai quadricipiti, con un coinvolgimento secondario di glutei, femorali e addominali. Imita lo schema motorio del goblet squat utilizzando il peso corporeo, rafforzando la corretta meccanica dello squat con un busto eretto e una discesa controllata.
Come eseguirlo
- Posizionati con i piedi leggermente più larghi della larghezza delle spalle e le punte rivolte leggermente verso l'esterno.
- Unisci le mani all'altezza del petto o tienile come se stessi afferrando un peso immaginario davanti allo sterno.
- Attiva il core e spingi i fianchi all'indietro e verso il basso mentre scendi in squat.
- Scendi finché le cosce non sono parallele al pavimento o leggermente più in basso, mantenendo il busto eretto e le ginocchia in linea con le punte dei piedi.
- Spingi sui talloni per tornare alla posizione di partenza e ripeti per il numero di ripetizioni desiderato.
Consigli sulla forma
- Mantieni il petto aperto e dritto per tutto il movimento.
- Unisci le mani all'altezza dello sterno per aiutarti a mantenere l'equilibrio.
- Spingi i anche indietro e in basso come se ti sedessi su una sedia bassa.
- Spingi attraverso tutto il piede per tornare in posizione eretta.
Respirazione: Inspira mentre abbassi i fianchi nello squat ed espira in modo costante mentre spingi per tornare alla posizione di partenza.
Errori comuni
- Lasciare che le ginocchia cedano verso l'interno, il che esercita uno stress inutile sulle articolazioni.
- Sollevare i talloni da terra, il che sposta l'equilibrio in avanti e riduce il coinvolgimento dei quadricipiti.
- Incurvare la parte bassa della schiena durante la discesa, il che può causare fastidio nel tempo.
Muscoli coinvolti
Primari: quadricipiti. Secondari: glutei, femorali, addominali.
Serie e ripetizioni consigliate
Migliorare la forma fisica
3 serie × 10–12 ripetizioni, recupero 60 s
Perdere peso
3 serie × 12–15 ripetizioni, recupero 45 s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s0s3–4 serie × 3–8 ripetizioni, recupero 60 s
Più facili, più difficili e alternative
Rendilo più difficile
Fai attenzione se…
- Se avverti un dolore acuto alle ginocchia o alla parte bassa della schiena, rallenta o scegli un'opzione più leggera.
Indicazioni educative generali, non parere medico. Interrompi in caso di dolore acuto e consulta un professionista qualificato in caso di dubbio.
Inserisci nel tuo piano
Crea un account gratuito per un piano creato dall'AI che inserisce movimenti come questo nella tua settimana.
Inizia gratis →Domande frequenti
Scendi solo fino a dove riesci mantenendo i talloni piatti e il petto ben dritto. La profondità migliorerà naturalmente nel tempo.
E se non riesco ancora a fare squat molto profondi?
Dovresti sentire i quadricipiti che lavorare sulla parte anteriore delle cosce, insieme ai glutei che supportano il sollevamento.
Dove dovrei sentire questo esercizio?
Sì, gli squat a corpo libero sono generalmente sicuri per la pratica quotidiana dei movimenti, purché tu ascolti il tuo corpo e riposi se av
Posso fare questo esercizio tutti i giorni?