深蹲是一项需要刻苦训练、持续训练的练习，在很多力量训练方案中都有它的存在。无论是集中式健身还是高强度美式新兵训练营，深蹲练习备受青睐。
它属于复合运动，模仿自然、日常的动作模式，可以锻炼多个关节和全身肌肉，尤其是大腿肌肉和臀部肌肉。
深蹲是一项需要刻苦训练、持续训练的练习，在很多力量训练方案中都有它的存在。无论是集中式健身还是高强度美式新兵训练营，深蹲练习备受青睐。
深蹲这个动作看似简单，但如果姿势不标准的话，会损伤臀部、膝盖和脚踝。下面教大家深蹲的标准动作和一些常用的变式。
标准深蹲
双脚分开，距离与肩同宽，腿部与脚面保持平行，膝盖微屈。骨盆前倾，挺胸，肩部下压向后。
双臂前伸以保持身体的平衡性，保持双臂与肩平行。双脚紧抓地面，脚尖前勾。
拉紧腹部肌肉，弯腰深蹲。双脚紧抓地面，胸部尽量挺直，保持身体不要过度前倾。呼气，之后回到起始位置。然后根据需要重复动作。
变式
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<strong class="tieba-inline-style-85">持式跨蹲</strong>
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抓住一个哑铃或壶铃垂直放于胸前，双手握<span class="tieba-inline-style-90">住哑铃头或壶铃把手，好似拿着一个很重的</span><span class="tieba-inline-style-91">高脚水杯。腹直肌保持紧绷，臀部后推，屈</span><span class="tieba-inline-style-92">膝降低身体，直至大腿与地面保持平行。停</span><span class="tieba-inline-style-93">顿，然后向上回到起始位置。之后重复动作。</span>
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<strong class="tieba-inline-style-105">沙袋深蹲</strong>
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双脚开立，与肩同宽。将沙袋置于胸部上部。<span class="tieba-inline-style-110">臀部后推，屈膝降低身体，直至大腿与地面</span><span class="tieba-inline-style-111">保持平行。脚跟用力，将身体猛推至起始</span><span class="tieba-inline-style-112">位置。</span>
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<strong class="tieba-inline-style-126">阻力带深蹲</strong>
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将阻力带置于双脚下。双脚开立，与肩同<span class="tieba-inline-style-131">宽。双手各执阻力带的一端，将手抬至双肩</span><span class="tieba-inline-style-132">的高度。保持膝盖不要超过脚尖，屈膝降低</span><span class="tieba-inline-style-133">身体。保持后背挺直，回到起始位置。然后</span><span class="tieba-inline-style-134">重复动作。</span>
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<strong class="tieba-inline-style-149">深蹲与坐姿划船</strong>
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身体直立，双手各执阻力带的一端。双脚开<span class="tieba-inline-style-154">立，与臀部同宽，确保背部既不弓也不垮。做</span><span class="tieba-inline-style-155">动作时要流畅自然，先屈膝。同时，屈肘将</span><span class="tieba-inline-style-156">阻力带拉向身体。保持身体其他部位的稳定</span><span class="tieba-inline-style-157">性，腹部肌肉收紧，将阻力带进一步拉向身</span><span class="tieba-inline-style-158">体。然后慢慢回到起始位置。</span>
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<strong class="tieba-inline-style-172">推举与深蹲</strong>
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将阻力带与举重器连接到一起。站到举重器的对<span class="tieba-inline-style-177">面，双脚开立与臀部同宽或比之稍宽，双手各执</span><span class="tieba-inline-style-178">阻力带的一端。屈肘，当抬高手柄到肩部高度时，</span><span class="tieba-inline-style-179">感受到阻力带带来的阻力。屈膝至深蹲姿势。同</span><span class="tieba-inline-style-180">时手臂伸直置于身体前部，当你前推时会感到阻</span><span class="tieba-inline-style-181">力。慢慢站立，放松手柄，将手臂回到起始位置。</span>
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<span class="tieba-inline-style-192"><strong class="tieba-inline-style-193">- END -</strong></span></p></section><section powered-by="135编辑器" class="_135editor tieba-inline-style-194"><section class="tieba-inline-style-195"><section powered-by="135编辑器" class="tieba-inline-style-196">
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国家体育总局体育科学研究所、人邮体育、人民日报体育部联合出品。
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图文来自《高强度训练全书 增肌减脂塑形的501个动作练习》一书。
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图片来自©人邮体育。
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国家体育总局体育科学研究所专家审定。
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文章转载请务必保留图书版权信息：书名、封面、出版社，盗转必究<span class="tieba-inline-style-206"> </span></p></section></section></section></section>