股四头肌 大腿 弹力带 #1001
Band Single Leg Split Squat
动作演示
© Gym visual — https://gymvisual.com/
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
右脚向前迈一大步，左脚向后退一小步。
- 3
弯曲膝盖并降低身体，直到右大腿与地面平行，保持左膝盖略高于地面。
- 4
推动右脚跟回到起始位置。
- 5
在另一侧重复。
English instructions（英文原版步骤）
- Stand with your feet hip-width apart and place a resistance band around your ankles.
- Take a big step forward with your right foot and a smaller step back with your left foot.
- Bend your knees and lower your body until your right thigh is parallel to the ground, keeping your left knee slightly above the ground.
- Push through your right heel to return to the starting position.
- Repeat on the other side.
