哑铃深蹲起跳

哑铃深蹲起跳动作教学视频和图解及细节技巧来源于国外muscleandstrength网站,我爱健身网只做内容搬运工,不作商业用途,英文好的会员可以通过muscleandstrength直接访问原网站进行学习。投诉删除

哑铃深蹲起跳动作介绍

  • 股四头肌
  • 力量
  • 哑铃
  • 复合
  • 中级水平
  • 小腿, Glutes, 腘绳肌
哑铃深蹲起跳起始动作图解 点击放大哑铃深蹲起跳图解
哑铃深蹲起跳动作图解 点击放大哑铃深蹲起跳图解
哑铃深蹲起跳目标肌肉群图 目标肌肉群

哑铃深蹲起跳动作要领 —》我雷锋 我翻译

    Set up for the dumbbell jumping squat by selecting a pair of dumbbells and standing up straight with them at your sides.

    Hold the dumbbells with a neutral grip (palms facing inward) and position your feet to around shoulder width apart.

    With a slight bend in you knees, straighten your back and push your chest out. This is the starting position.

    Squat down at least until your thighs are parallel to the floor or as far as comfortably possible.

    The moment you reach the depth of your squat, explode upward driving the balls of your feet into the floor.

    Jump as high as possible and land as softly as possible using your toes to brace for the impact.

    Upon landing immediately begin your next squat, repeating for the desired amount of reps.

Exercise Tips:

    Keep your landings as soft as possible. This can be done by landing with your toes first touching the floor.

    Use caution when performing this exercise if you have had any previous back or knee problems. This is a high impact exercise. Begin by using little to no weight.


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