股四头肌 大腿 弹力带 #0987
Band One Arm Single Leg Split Squat
动作演示
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动作速览
- 目标肌肉
- 股四头肌
- 身体部位
- 大腿
- 所需器械
- 弹力带
- 主要协同肌
- 臀肌
协同肌群
臀肌 腘绳肌
动作步骤
- 1
双脚分开站立，与臀部同宽，将阻力带绕在脚踝上。
- 2
向前伸出一条腿，将脚尖放在长凳上或身后的一步上。
- 3
用一只手握住支撑物以保持平衡。
- 4
弯曲站立的腿，将身体降低到蹲姿，保持膝盖与脚趾在一条直线上。
- 5
推动脚后跟返回到起始位置。
- 6
重复所需的重复次数，然后换腿。
English instructions（英文原版步骤）
- Stand with your feet hip-width apart and place a resistance band around your ankles.
- Extend one leg forward and rest the top of your foot on a bench or step behind you.
- Hold onto a support with one hand for balance.
- Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes.
- Push through your heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
