哑铃弓箭步起跳蹲

哑铃弓箭步起跳蹲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

哑铃弓箭步起跳蹲动作介绍

  • 股四头肌
  • 力量
  • 哑铃
  • 复合
  • N/A
  • 中级水平
  • 小腿, Glutes, 腘绳肌
哑铃弓箭步起跳蹲起始动作图解 点击放大哑铃弓箭步起跳蹲图解
哑铃弓箭步起跳蹲动作图解 点击放大哑铃弓箭步起跳蹲图解
哑铃弓箭步起跳蹲目标肌肉群图 目标肌肉群

哑铃弓箭步起跳蹲动作要领 —》我雷锋 我翻译

    Set up for the dumbbell split jump by grabbing a pair of dumbbells and standing up straight with a slight bend in your knees. You are now in the starting position.

    Step forward with your left leg while maintaining your balance and squat down through your hips.

    Keep your torso straight and head up. Don't allow your knee to track out over your toes.

    From this squatting position, push through the balls of you feet to jump a few inches from the ground.

    Immediately return to the squatting position and repeat for desired reps.

    Then repeat the movement with your right foot forward.

Exercise Tips:

    Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints.

    This exercise requires a good deal of balance and is not recommended for those with balance issues. Practice the movement with little to no weight when first starting out.

    Keep your head up and back straight throughout the exercise. Never allow your back to round.

    There is no need to jump high when performing this exercise. A an inch or so off the ground will suffice.Focus on landing softly back onto your toes while lowering yourself in a controlled manner.

    Use caution when performing this exercise if you have had any previous back or knee problems. This is a high impact exercise.


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