通过使用身体的重量来加强锻炼腿、手臂和肚子是非常有效的。像俯卧撑、引体向上、深蹲和弓步等锻炼方式,如果一次能做几组,就能够达到心血管和力量锻炼的效果。学习如何正确的做弓步,有助于锻炼你的股四头肌、腿后肌和臀部,并且可以塑臀。
步骤
方法 1 的 3:
正向弓步
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1
穿上运动鞋。在做弓步交叉练习锻炼的时候,运动鞋具有很好的支撑作用,让你感觉舒适。
- 请不要在运动垫上做弓步。这些锻炼最好能在坚硬平坦的地面上完成。
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2
置身于两块平行的镜子中间。镜子会帮助你正确的调整你的身体姿势,那样就不容易受伤了。
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3
站直,双腿与髋关节同宽。将你的手放在臀部上。收缩腹部的肌肉,做深呼吸。
- 保持上身挺直,同时花点时间放松下巴和肩膀。在长时间做弓步时,保持良好的脊椎姿势是至关重要的。
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4
右脚向前迈一步,大概是2-3英尺(0.6-0.9m)。如果你身高较高,那么你就需要迈出长点的距离。在移动身体时,要保持背部挺直。
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5
微微抬起左脚,让脚趾能接触到地面,但脚后跟不能接触地面。
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6
同时弯曲两个膝盖。目的是让膝盖成90°角。并且确保右膝盖不能超过脚趾线。
- 通过镜子检查你的动作是否标准。如果你是第一次做弓步的话,可能需要纠正你的姿势。你可能会发现你的右脚向前跨的太远或没有向前迈出足够的距离。如果必要的话,纠正后再试一次。
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7
保持这个姿势1-5秒。控制住向前的冲力,这样有助于做弓步时用力抬腿。
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8
抬起右脚后跟。回到你右腿的起始位置。
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9
左腿重复相同的动作。再一次在镜子里检查你的姿势,如果需要的话,进行调整。每边重复10次相同动作,或做2-3组,每组10次。
- 为了能达到有氧运动和肌肉训练的最好效果,做弓步时,需要做到大腿肌肉感到疲劳、心跳加速为止。如果你无法继续保持正确的姿势,就可以停止做锻炼了。
- 通过举哑铃来增加弓步的难度。开始的时候,每个手握2磅(0.9kg)重的哑铃。将手臂放在身体两侧。做弓步的同时举哑铃。你举的越重,你就会变得越强壮。
方法 2 的 3:
正压腿
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1
找一个又长又直的平坦场地。比如跑道和城市街区这些地方都可以。
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2
站直,让双脚与髋关节同宽。按照上面的方法,像做正向弓步一样,先迈出你的右脚。
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3
沉髋塌腰。
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4
迈出你的左脚。身体向前倾,抬起左脚,做弓步。然后站直,让双脚与髋关节同宽。
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5
在用左脚做弓步时,保持一会儿。重复做一圈走的动作。休息几分钟后,再重复相同动作。
方法 3 的 3:
侧弓步
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1
站直,让双脚与髋关节同宽。在第一次做侧弓步时,要对着镜子做。
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2
轻轻地迈出你的脚,让你的脚后跟更接近你的脚趾。不要试图马上就能实现,因为那样可能会伤害到你的膝盖。
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3
在锻炼的过程中要挺胸收腹,双手叉腰。
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4
向右迈出1-2英尺(0.3-0.6m)。当左腿伸直时,左脚应该停留在相同的位置。
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5
右膝向下弯曲。要确保膝盖不要超过脚趾线。
- 因为你脚趾稍稍的转了一下,那你的膝盖也应该跟着稍稍转一下。它应该与你第二个脚趾线一致。
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6
保持弓步动作。在镜子中检查自己的姿势,如果需要的话,进行纠正。
- 通过抬起右脚的脚趾来判断你的姿势是否正确。你身体的重量应该全部在脚后跟,因此不能前倾太多。
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7
抬起你的右后脚跟,回到原来的位置。
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8
在左手边重复做相同的动作。每边重复10次。你可以一边做10次或两腿交替进行。
希望您练得愉快!再见。
小提示
- 一旦你熟练的掌握这些做弓步的步骤后,你就可以做一些更高难度的动作了。例如,“爆炸性弓步”主要是用正向弓步,但是你要跳着从右侧弓步转换成左侧弓步。
你需要准备