exercise.id: 3220 Equipo: body weight
astride jumps (male)
exercise.body_part: cardio exercise.target: cardiovascular system Grupo: quadriceps
exercise.synergist:
quadriceps hamstrings calves
exercise.instructions.title exercise.instructions.subtitle
Chinese
双脚分开与肩同宽站立。 弯曲膝盖并将身体降低至蹲姿。 爆发性向上跳跃，伸展双腿和手臂。 在空中时，将双腿分开，并将双臂向两侧伸出。 双脚分开与肩同宽，轻轻落地，弯曲膝盖以吸收冲击力。 重复所需的重复次数。
🇬🇧 English (Fallback)
Stand with your feet shoulder-width apart. Bend your knees and lower your body into a squat position. Jump explosively upwards, extending your legs and arms. While in the air, spread your legs apart and bring your arms out to the sides. Land softly with your feet shoulder-width apart, bending your knees to absorb the impact. Repeat for the desired number of repetitions.
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