exercise.id: 1374 Equipo: body weight

box jump down with one leg stabilization

exercise.body_part: lower legs exercise.target: calves Grupo: quadriceps

exercise.synergist:

quadriceps hamstrings glutes

exercise.instructions.title exercise.instructions.subtitle

Chinese

站在盒子或平台前，双脚分开与肩同宽。弯曲膝盖，跳到盒子上，一只脚轻轻落地，另一只脚悬在盒子边缘。将脚踩在盒子上，将自己稳定在盒子上，同时保持另一只脚离开地面。保持这个姿势几秒钟，锻炼小腿肌肉以保持平衡。将放在盒子上的脚慢慢放下，回到起始位置。用另一条腿重复该练习。

🇬🇧 English (Fallback)

Stand in front of a box or platform with your feet shoulder-width apart. Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge. Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground. Hold this position for a few seconds, engaging your calf muscles to maintain balance. Slowly step down with the foot that is on the box, returning to the starting position. Repeat the exercise with the other leg.

exercise.cta.title

exercise.cta.desc1 box jump down with one leg stabilization exercise.cta.desc2

exercise.cta.button