有氧No Equipment3-4 sets x 8-12 repsRest 90sBodyweight
Target: cardiovascular system · Secondary: core, shoulders, triceps
中文步骤
- 从高平板支撑位置开始，双手直接放在肩膀下方，身体呈一条直线。
- 启动你的核心并将你的右膝盖靠近你的胸部，然后快速切换并将你的左膝盖靠近你的胸部。
- 继续以跑步动作交替双腿，保持臀部较低，核心肌群参与。
- 在整个练习过程中保持稳定的节奏和均匀的呼吸。
- 重复所需的重复次数。
English Steps
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest.
- Continue alternating legs in a running motion, keeping your hips low and your core engaged.
- Maintain a steady pace and breathe evenly throughout the exercise.
- Repeat for the desired number of repetitions.
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