Bulgarian RDL’s are THE best beginner tool for Glute & Hamstring activation. By using a simple method like this prior or during your leg sessions, you’ll create an almost INSTANT mind to muscle connection with these, not your lower back. If you’re short, you might need to place a plate or 2 on the foot that’s flat on the ground to square off our hips. | Michael Hallam
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Bulgarian RDL’s are THE best beginner tool for Glute & Hamstring activation. By using a simple method like this prior or during your leg sessions, you’ll create an almost INSTANT mind to muscle connection with these, not your lower back. If you’re short, you might need to place a plate or 2 on the foot that’s flat on the ground to square off our hips. | Michael Hallam
103 views6 months ago
FacebookMichael Hallam
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Here are a few Bulgarian split squat, hip thrust & RDL variations you NEED to try 🔥 Perfect to switch things up and keep making gains 🍑💥 Save it for your next leg day 👀⬇️ #gymtok #fitness #gymgirl #gymlife #gymmotivation
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罗马尼亚深蹲（Romanian Deadlift，简称RDL）和保加利亚深蹲（Bulgarian Split Squat）——俩动作名字听着像兄弟，其实完全不一样，练的部位、动作姿势、难度都天差地别。罗马尼亚深蹲（RDL）：• 站着，双脚并拢或微开，杠铃从地面提起（或从架子上拿）。• 重点是髋关节后伸、臀部发力，膝盖几乎不弯——像“鞠躬”一样往下，背保持平直。• 主练：臀大肌、腘绳肌（腿后侧）、下背。• 重量能上得大，适合增肌、练力量，动作幅度小，安全系数高。保加利亚深蹲：• 单腿站立，后脚搁在长椅/箱子上，前腿弯曲下蹲。• 膝盖弯曲幅度大，像“单腿深蹲”，前腿几乎全蹲到底。• 主练：股四头肌（大腿前侧），臀部次之，腿后侧几乎不参与。• 重量小得多，但平衡超难，腿抖得像筛子——虐心虐腿，适合练稳定性和单腿力量。一句话总结：罗马尼亚深蹲 = “后链杀手”，练臀腿后侧，重量大、姿势稳。保加利亚深蹲 = “前腿屠夫”，练大腿前侧，单腿虐，平衡炸。你要是想屁股翘，选罗马尼亚；想腿粗，选保加利亚。别混着练——不然第二天走路像企鹅。大粗腿是平衡血糖的重要肌肉群。白幼瘦寿命长度绝对比不过大粗腿🦵#
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