心肺系统 有氧 自重 #3221
Half Knee Bends (Male)
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 臀肌
动作步骤
- 1
双脚分开与肩同宽站立。
- 2
弯曲膝盖并降低身体，就像坐回椅子上一样。
- 3
保持挺胸，将体重放在脚后跟上。
- 4
在底部停顿片刻，然后推动脚后跟回到起始位置。
- 5
重复所需的重复次数。
English instructions（英文原版步骤）
- Stand with your feet shoulder-width apart.
- Bend your knees and lower your body down as if you were sitting back into a chair.
- Keep your chest up and your weight in your heels.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
