心肺系统 有氧 自重 #1160
Burpee
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
- 股四头肌
协同肌群
股四头肌 腘绳肌 小腿三头肌 肩部 胸肌
动作步骤
- 1
从站立位置开始，双脚分开与肩同宽。
- 2
弯曲膝盖并将双手放在身前的地板上，将身体降低至蹲姿。
- 3
将脚踢回到俯卧撑位置。
- 4
进行俯卧撑，保持身体呈一条直线。
- 5
将双脚跳回蹲姿。
- 6
爆发性地跳起，将双臂举过头顶。
- 7
轻轻落地并立即回到蹲姿，开始下一次重复。
English instructions（英文原版步骤）
- Start in a standing position with your feet shoulder-width apart.
- Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
- Kick your feet back into a push-up position.
- Perform a push-up, keeping your body in a straight line.
- Jump your feet back into the squat position.
- Jump up explosively, reaching your arms overhead.
- Land softly and immediately lower back into a squat position to begin the next repetition.
