心肺系统 有氧 自重 #3360
Bear Crawl
动作演示
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动作速览
- 目标肌肉
- 心肺系统
- 身体部位
- 有氧
- 所需器械
- 自重
- 主要协同肌
- 核心
协同肌群
核心 肩部 肱三头肌
动作步骤
- 1
从四肢着地开始，双手直接放在肩膀下方，膝盖直接放在臀部下方。
- 2
将膝盖稍微抬离地面，保持背部平坦并收紧核心。
- 3
同时向前移动右手和左脚，然后是左手和右脚。
- 4
继续向前爬行，手脚交替动作。
- 5
在整个练习过程中保持稳定的节奏并保持核心紧张。
- 6
继续所需的距离或时间。
English instructions（英文原版步骤）
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Lift your knees slightly off the ground, keeping your back flat and your core engaged.
- Move your right hand and left foot forward simultaneously, followed by your left hand and right foot.
- Continue crawling forward, alternating your hand and foot movements.
- Maintain a steady pace and keep your core tight throughout the exercise.
- Continue for the desired distance or time.
