Squats II
Squats II er en standard kropsvægts-squatvariation, der udføres med armene over kors over brystet. Armpositionen flytter tyngdepunktet og øger kravet til core- og rygstrækkere for at opretholde en oprejst holdning gennem hele bevægelsen.
Sådan gør du
- Stå med fødderne i skulderbredde og armene over kors over brystet.
- Skub hofterne tilbage og bøj i knæene for at sænke dig ned i en squat.
- Sænk dig ned, indtil dine lår er parallelle med gulvet.
- Pres gennem hælene for at vende tilbage til stående stilling.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your feet shoulder-width apart.
- Cross your arms securely over your chest.
- Push your hips back as if sitting in a chair.
- Keep your chest upright and core engaged.
- Drive through your heels to return to standing.
Vejrtrækning: Inhale as you lower your body into the squat, and exhale steadily as you push back up to standing.
Almindelige fejl
- Letting knees cave inward, which places unnecessary stress on the knee joints.
- Looking down at the floor, which causes the upper back to round and posture to collapse.
- Lifting the heels off the floor, which shifts your balance forward and reduces power.
- Not squatting deep enough to engage the quads and glutes fully.
Aktiverede muskler
Primære: quadriceps. Sekundære: baller, baglår.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets x 10-12 reps, rest 60 s
Tab dig
3 sets x 12-15 reps, rest 45 s
Opbyg muskelmasse
3 sets x 8-12 reps, rest 60 s
Lettere, sværere og alternativer
Gør den lettere
Pas på, hvis…
- If you feel sharp pain in your knees or lower back, ease off and stop the movement immediately.
- If you have pre-existing joint concerns, check with a qualified professional before starting a new lower-body routine.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Where should I feel this exercise?
You should feel your quadriceps (front of thighs) and glutes working. Your core and upper back will also feel engaged to keep you upright.
Why are my arms crossed over my chest?
Crossing your arms shifts your center of mass slightly, increasing the demand on your core and back muscles to help maintain proper posture.
How often can I do squats ii?
Beginners can safely perform this movement 2 to 3 times per week, allowing at least one day of rest between sessions.
What should I do if my knees hurt?
Ensure your knees track in the same direction as your toes and reduce your depth. If discomfort persists, stop and consult a professional.