barbell squat jump step rear lunge
exercise.instructions.title exercise.instructions.subtitle
首先，双脚分开与肩同宽站立，将杠铃放在上背部。 弯曲膝盖并将臀部向后推，将身体降低至蹲姿。 向上爆炸，尽可能高地跳离地面。 双脚轻轻落地，然后立即单腿向后退一步，形成反向弓步。 降低身体，直到大腿前侧与地面平行，保持背部挺直。 推动前脚跟以返回到起始位置。 在另一条腿上重复跳跃和弓步序列。 继续交替双腿达到所需的重复次数。
Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. Lower your body into a squat position by bending your knees and pushing your hips back. Explode upwards, jumping off the ground as high as you can. Land softly on your feet and immediately step back with one leg into a reverse lunge. Lower your body down until your front thigh is parallel to the ground, keeping your back straight. Push through your front heel to return to the starting position. Repeat the jump and lunge sequence on the other leg. Continue alternating legs for the desired number of repetitions.
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exercise.cta.desc1 barbell squat jump step rear lunge exercise.cta.desc2
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