什么是空中蹲？

空中蹲，也称为体重下蹲，通常用于CrossFit和锻炼程序等训练计划中。它们仅使用您自己的体重完成，而常规下蹲可能会使用额外的重量。您应该感觉到大腿和臀部中的深蹲。

To do an air squat:

  • 将脚保持在肩膀的宽度上，直奔前进。
  • When squatting, your hips will move down and back.
  • 应保持腰椎曲线，并在整个时间内保持平整。
  • 在空气蹲下，您的臀部下降会低于膝盖。

In a regular, weighted squat, you will want to lower as far as can be controlled with proper form, which for some individuals means that their hips will descend lower than the knees. In both air and regular weighted squats, when rising from the squat position you will want to drive up (push up) through the heels, using the glutes to return to the standing position.

像所有练习一样，在做空气时，您应该始终使用适当的表格，以便获得适当的好处，不要伤害自己。这意味着首先伸展和热身。即使您只在下蹲，这也是必不可少的。

当做蹲时：

  • Your knees should not go past your toes.
  • Your back should not round out.
  • You should not drop your shoulders forward. Your lower body should be the only part of you moving.
  • Keep your eyes up on the wall ahead of you. This will keep your chest lifted.

如果您感到膝盖的关节疼痛，则要么过低，要么不使用正确的表格。在许多情况下，膝盖疼痛是由于使您的体重更多地朝脚趾而不是脚后跟的背部。如果您的脚不略微向外转动，您也可能会感到疼痛。

If you experience back pain, this likely comes from inadvertently leaning your chest forward too much while doing squats, putting strain on your lower back.

You won’t want to do air squats every day. Instead, you should rest at least one day a week so that the muscles can heal and grow.

空中蹲是学习下蹲形式的好方法。掌握了它们后，您可以安全地进行加重蹲下，并且受伤的风险要小得多。

空气蹲也有助于建立固体力量的基础和下半身的平衡。它们尤其是针对您的大腿，腿筋，股四头肌和臀肌，帮助您在这些区域增加肌肉质量。由于需要平衡，因此空气下蹲也可以吸引您的核心。

了解更多：完美您的下蹲和俯卧撑»

在某些情况下，不应将空气下蹲用作运动方案的一部分。如果您想增加锻炼的困难，那么仅空下蹲就不够。取而代之的是，您可以使用杠铃进行加重下蹲或弓步。

如果您正在努力将足够低的空气沉入空气下蹲，请不要将自己施加到受伤点。取而代之的是，尽力而为，然后努力增加深蹲的深度。

有人坐骨神经痛nerve pain — which can be felt from the lower back, upper buttocks, and down the thigh — should not do any kind of squats without first consulting their physical therapist, as the exercise could compress the nerve and irritate symptoms further.

Air squats are most effective when incorporated into a full workout routine.

To mix cardio and full-body strength training, you can use a routine from CrossFit Northeast Georgia, which includes four rounds of:

  • running 200 meters
  • 25 pushups
  • 25 situps
  • 25空中蹲

NerdFitnesshas a routine that you can do in the comfort of your own home, using only your body weight and a few props you’ll likely have around your house. For this bodyweight routine, you’ll do:

  • 20 jumping jacks
  • 1 pullup (if you have a bar)
  • 20个空气蹲
  • 20 pushups
  • 20 lunges (10 each leg)
  • 20 decline pushups, where your legs are elevated

有些人确实会挑战挑战，以建立力量和耐力。Shape的30天深蹲挑战，，，，for example, incorporates air squats with other variations, like sumo squats and jump squats. Rest days are included.