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波比跳
burpee

有氧No Equipment3-4 sets x 8-12 repsRest 90sBodyweight
Target: cardiovascular system · Secondary: quadriceps, hamstrings, calves, shoulders, chest
burpee demonstration

中文步骤

  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 Steps

  1. Start in a standing position with your feet shoulder-width apart.
  2. Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
  3. Kick your feet back into a push-up position.
  4. Perform a push-up, keeping your body in a straight line.
  5. Jump your feet back into the squat position.
  6. Jump up explosively, reaching your arms overhead.
  7. Land softly and immediately lower back into a squat position to begin the next repetition.

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