Legs Workout (1) – Barbell Squat腿鍛煉（ 1 ） -槓鈴深蹲

This is the post long overdue ever since I started this blog.這是個早該自從我開始此博客。 Barbell squat is a must-have槓鈴深蹲是一個必須擁有的 compound exercise 複合運動 to build powerful legs.建立強有力的腿。 One should not just want a solid upper body, yet with pencil legs or chicken legs.人們不應該只是想了堅實的上半身，但與鉛筆腿或雞腿。

Superman 超人 has a more balanced legs compared with有一個更加平衡的腿比較 Mr Incredible 他不可思議 . 。

A season bodybuilder even teased me saying that if I do not squat, I will forever remain a boy and should not have performed any other workout .新賽季健美甚至嘲笑我說， 如果我不蹲，我將永遠是一個男孩 ， 不應該進行任何其他鍛煉 。 In other words, he believes that the best overall exercise is squat.換言之，他認為，最好的運動是蹲下。

Indeed, squat works on our thighs (quadripceps), butts (glutes), hamstrings and calves .事實上，在我們的蹲工程大腿 （ quadripceps ） ， 槍托 （ glutes ） ， 削弱和小牛 。 The quadriceps are the main muscle used while squatting and the calves and hamstrings play the role as supporting muscle groups.股四頭肌是主要的肌肉使用而蹲和犢牛和膕發揮支持肌肉群。 Squat is the best overall weight training exercise to improve muscle tone and core strength for the lower body.下蹲是最好的整體重量訓練，以改善肌肉張力和核心力量的下體。 However, incorrectly performed squats may lead to injury.然而，不正確履行蹲下可能導致受傷。 So, it is essential that you learn how to do a squat safely.因此，至關重要的是，我學會了如何做蹲安全。

People have trouble doing squats are those who have very long legs and short torsos.人有問題，這樣做是誰蹲了很長的腿短身體。 They will have hard time being successful with this movement due to poor biomechanics.他們將很難取得成功的這項運動由於不良的生物力學。

Now, let's look at how to perform the barbell squat properly.現在，讓我們來看看如何執行正確的槓鈴深蹲。 Remember this: Get the form correct before you added any weight on the barbell.記住這一點：如何正確的形式 ， 然後再添加任何重量的槓鈴。

Steps: 步驟：

1. Rest a barbell on the upper portion of your back, not your neck.休息槓鈴的上部你回來，不是你的脖子上。
2. Firmly grip the bar with your hands almost twice your shoulder width apart.牢牢抓住你的手酒吧與近兩倍的肩寬分開。
3. Your feet should be spaced at shoulder width.你的腳應該間距肩同寬。 Your toes should be pointing just a little outward with your knees in the same direction.您應該指出腳趾一點點向外你跪在同一方向。
4. In a controlled fashion, slowly squat down until your knees are parallel to the floor.在控制方式，慢慢下蹲，直到你的膝蓋平行發言。 The descent begins first with your hips moving backward, NOT with your knees bending.首先開始的血統與您的臀部向後移動，而不是你的膝蓋彎曲。 Imagine trying to touch the wall by moving your buttocks backwards.試想想觸摸牆移動臀部向後。 Also, remember not to bounce at the bottom of the movement.此外，請記住不要反彈底部的運動。
5. Once you reach the bottom position, press the weight up back to the starting position.當您達到了底部的位置，按重量回到起始位置。 Do not lean over or curve your back forward.不要靠在或曲線您返回退後。

Get the form correct before you get the barbell on your shoulders. 獲取正確的形式在您的槓鈴您的肩上。

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Tips to Squat Safely and Correctly: 小貼士蹲下安全和正確：
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• If you are a beginner, take no risk.如果您是初學者，不採取任何風險。 Seek advice from for a certified personal trainer to help you getting the technique right.徵求意見的經核證的私人教練，以幫助您獲得技術的權利。

• Also, try it out a Smith machine first.另外，嘗試了史密斯機第一。 This machine is built specifically to catch the bar if you are unable to stand back up.本機是專為趕上酒吧如果您無法站立備份。 Put the safety catch pins low enough so you can squat full depth without hitting them on the way down, but high enough that they will prevent a total collapse of the weight onto your body should you miss the lift.把安全趕上引腳足夠低，因此您可以充分深入蹲不觸及他們的一路下滑，但是不夠高，他們將防止全面崩潰的重量到您的機構應你錯過了解除。
• Alternatively, do it in the power cage or power rack (large rectangular rack with cross-drilled holes) shown below.另外，這樣做的權力或權力籠架（大矩形機架跨鑽孔）所示。

• If you are taking heavy weight, go and grab some of the fitness instructors to be your spotter.如果您正在重物，去吸引一些健身教練是您的偵察員。 When returning the bar to the rack, have your spotter carefully guide you in. Your fatigued state may diminish your control over the heavy weight.當返回律師的機架，您的偵察員精心指導您英寸您的疲勞狀態，可能會減少您的控制權重。 Spotter can help to safely return the barbell to the squat rack at the end of the set if the you are unable to do so.偵察員可以幫助安全返回的槓鈴深蹲架結束時的設置，如果你不能這樣做。
• Currently, I do not wear any belt in performing barbell squats .目前， 我不穿任何帶表演槓鈴蹲下 。 The usage of belt can be a topic by itself (to be discussed).使用安全帶可以是一個主題本身（待討論） 。 Contrary to believe, a beginner may not need to wear the belt.相反認為，初學者可能不需要穿帶。 Rather, get the technique correct with lighter weight.相反，獲得正確的技術與重量更輕。 Only when you are pushing yourself for the maximum weight, the belt may come into picture.只有當你把自己的最高重量，帶可能會出現圖片。
• For people who have taken人們誰採取了 BODYPUMP BODYPUMP fitness class, the squat technique you learn applies here.健身課堂上，你要學會蹲下技術適用於這裡。

Pardon me for saying this again – barbell squats have to be done VERY carefully .原諒我，說這再次- 槓鈴蹲都需要做非常仔細 。 Otherwise, excess strain can be placed on the spine and cause serious injury.否則，過剩的壓力也可以放在脊椎和造成嚴重傷害。 Gradual injury over a period of time can occur too.逐步損傷在一段時間內可能會出現太多。

Still, squat is the “the King of exercises” because it induces more and faster muscle growth than any other exercise. 儘管如此，蹲下是“國王的運動” ，因為它誘使更多和更快的肌肉的生長比其他任何運動。

Franco Colombu, Arnold Schwarzenegger and Ken Waller佛朗哥Colombu ，阿諾德施瓦辛格和Ken沃勒

• Why You Should Consider Free Weight Squat and Not Using Smith Machine?為什麼你應該考慮免費重量深蹲和不使用史密斯機？
• Legs Workout (3) – Wall Squat腿鍛煉（ 3 ） -長城下蹲
• Compound or Isolation Workout – Which Is Better?複合或隔離鍛煉-這是更好？
• Legs Workout (2) – Deadlift腿鍛煉（ 2 ） - Deadlift

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