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杠铃弓步蹲
barbell lunge

腿部barbell3-4 sets x 8-12 repsRest 90s
Target: glutes · Secondary: quadriceps, hamstrings, calves
barbell lunge demonstration

中文步骤

  1. 首先，双脚分开与肩同宽，将杠铃放在上背部。
  2. 右脚向前迈出一步，保持躯干直立。
  3. 弯曲右膝降低身体，直到大腿与地面平行。
  4. 推动右脚跟回到起始位置。
  5. 用左腿重复上述动作，交替腿进行所需的重复次数。

English Steps

  1. Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
  2. Take a step forward with your right foot, keeping your torso upright.
  3. Lower your body by bending your right knee until your thigh is parallel to the ground.
  4. Push through your right heel to return to the starting position.
  5. Repeat with your left leg, alternating legs for the desired number of repetitions.

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