心肺系统 有氧 哑铃 #1201
Dumbbell Burpee
动作演示
© Gym visual — https://gymvisual.com/
动作速览
- 目标肌肉
- 心肺系统
- 身体部位
- 有氧
- 所需器械
- 哑铃
- 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 肱三头肌 核心
动作步骤
- 1
从站立位置开始，双脚分开与肩同宽，每只手各拿一个哑铃。
- 2
将身体降低至蹲姿，将哑铃放在您面前的地面上。
- 3
将双脚踢回到俯卧撑位置，保持身体呈一条直线。
- 4
进行俯卧撑，弯曲肘部并将胸部降低到地面。
- 5
将脚向后跳向双手，以蹲姿着地。
- 6
爆发性地站起来，将哑铃从地上举起，放到肩膀上。
- 7
将哑铃举过头顶，充分伸展手臂。
- 8
将哑铃放回到肩膀上，然后重复整个序列，达到所需的重复次数。
English instructions（英文原版步骤）
- Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
- Lower your body into a squat position, placing the dumbbells on the ground in front of you.
- Kick your feet back into a push-up position, keeping your body in a straight line.
- Perform a push-up, bending your elbows and lowering your chest towards the ground.
- Jump your feet back towards your hands, landing in a squat position.
- Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders.
- Press the dumbbells overhead, fully extending your arms.
- Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions.
