Skip to Content

登陆/注册

如何做弓步

下载PDF文件

下载PDF文件

通过使用身体的重量来加强锻炼腿、手臂和肚子是非常有效的。像俯卧撑、引体向上、深蹲和弓步等锻炼方式，如果一次能做几组，就能够达到心血管和力量锻炼的效果。学习如何正确的做弓步，有助于锻炼你的股四头肌、腿后肌和臀部，并且可以塑臀。

方法 1

方法 1 的 3:

正向弓步

下载PDF文件

{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/86\/Do-Lunges-Step-1-Version-2.jpg\/v4-460px-Do-Lunges-Step-1-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/86\/Do-Lunges-Step-1-Version-2.jpg\/v4-728px-Do-Lunges-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

1
穿上运动鞋。 在做弓步交叉练习锻炼的时候，运动鞋具有很好的支撑作用，让你感觉舒适。
- 请不要在运动垫上做弓步。这些锻炼最好能在坚硬平坦的地面上完成。
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/47\/Do-Lunges-Step-2-Version-2.jpg\/v4-460px-Do-Lunges-Step-2-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/47\/Do-Lunges-Step-2-Version-2.jpg\/v4-728px-Do-Lunges-Step-2-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

镜子会帮助你正确的调整你的身体姿势，那样就不容易受伤了。
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/4e\/Do-Lunges-Step-3-Version-2.jpg\/v4-460px-Do-Lunges-Step-3-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4e\/Do-Lunges-Step-3-Version-2.jpg\/v4-728px-Do-Lunges-Step-3-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

3
站直，双腿与髋关节同宽。 将你的手放在臀部上。收缩腹部的肌肉，做深呼吸。
- 保持上身挺直，同时花点时间放松下巴和肩膀。在长时间做弓步时，保持良好的脊椎姿势是至关重要的。
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/2\/2a\/Do-Lunges-Step-4.jpg\/v4-460px-Do-Lunges-Step-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/2a\/Do-Lunges-Step-4.jpg\/v4-728px-Do-Lunges-Step-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

如果你身高较高，那么你就需要迈出长点的距离。在移动身体时，要保持背部挺直。
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/8a\/Do-Lunges-Step-5.jpg\/v4-460px-Do-Lunges-Step-5.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8a\/Do-Lunges-Step-5.jpg\/v4-728px-Do-Lunges-Step-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/d7\/Do-Lunges-Step-6.jpg\/v4-460px-Do-Lunges-Step-6.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d7\/Do-Lunges-Step-6.jpg\/v4-728px-Do-Lunges-Step-6.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

6
同时弯曲两个膝盖。 目的是让膝盖成90°角。并且确保右膝盖不能超过脚趾线。
- 通过镜子检查你的动作是否标准。如果你是第一次做弓步的话，可能需要纠正你的姿势。你可能会发现你的右脚向前跨的太远或没有向前迈出足够的距离。如果必要的话，纠正后再试一次。
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/6\/61\/Do-Lunges-Step-7.jpg\/v4-460px-Do-Lunges-Step-7.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/61\/Do-Lunges-Step-7.jpg\/v4-728px-Do-Lunges-Step-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

控制住向前的冲力，这样有助于做弓步时用力抬腿。
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/3f\/Do-Lunges-Step-8.jpg\/v4-460px-Do-Lunges-Step-8.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3f\/Do-Lunges-Step-8.jpg\/v4-728px-Do-Lunges-Step-8.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

回到你右腿的起始位置。
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/4d\/Do-Lunges-Step-9.jpg\/v4-460px-Do-Lunges-Step-9.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4d\/Do-Lunges-Step-9.jpg\/v4-728px-Do-Lunges-Step-9.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

9
左腿重复相同的动作。 再一次在镜子里检查你的姿势，如果需要的话，进行调整。每边重复10次相同动作，或做2-3组，每组10次。
- 为了能达到有氧运动和肌肉训练的最好效果，做弓步时，需要做到大腿肌肉感到疲劳、心跳加速为止。如果你无法继续保持正确的姿势，就可以停止做锻炼了。
- 通过举哑铃来增加弓步的难度。开始的时候，每个手握2磅（0.9kg)重的哑铃。将手臂放在身体两侧。做弓步的同时举哑铃。你举的越重，你就会变得越强壮。
广告

方法 2

方法 2 的 3:

正压腿

下载PDF文件

{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/f\/f9\/Do-Lunges-Step-10.jpg\/v4-460px-Do-Lunges-Step-10.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f9\/Do-Lunges-Step-10.jpg\/v4-728px-Do-Lunges-Step-10.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

比如跑道和城市街区这些地方都可以。
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/2\/23\/Do-Lunges-Step-11.jpg\/v4-460px-Do-Lunges-Step-11.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/23\/Do-Lunges-Step-11.jpg\/v4-728px-Do-Lunges-Step-11.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

按照上面的方法，像做正向弓步一样，先迈出你的右脚。
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/e\/ea\/Do-Lunges-Step-12.jpg\/v4-460px-Do-Lunges-Step-12.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/ea\/Do-Lunges-Step-12.jpg\/v4-728px-Do-Lunges-Step-12.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/6\/65\/Do-Lunges-Step-13.jpg\/v4-460px-Do-Lunges-Step-13.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/65\/Do-Lunges-Step-13.jpg\/v4-728px-Do-Lunges-Step-13.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

身体向前倾，抬起左脚，做弓步。然后站直，让双脚与髋关节同宽。
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/96\/Do-Lunges-Step-14.jpg\/v4-460px-Do-Lunges-Step-14.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/96\/Do-Lunges-Step-14.jpg\/v4-728px-Do-Lunges-Step-14.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

5
在用左脚做弓步时，保持一会儿。 重复做一圈走的动作。休息几分钟后，再重复相同动作。
- 通过手握哑铃来增加做步行弓步的难度。
广告

方法 3

方法 3 的 3:

侧弓步

下载PDF文件

{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/33\/Do-Lunges-Step-15.jpg\/v4-460px-Do-Lunges-Step-15.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/33\/Do-Lunges-Step-15.jpg\/v4-728px-Do-Lunges-Step-15.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

在第一次做侧弓步时，要对着镜子做。
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/5\/5b\/Do-Lunges-Step-16.jpg\/v4-460px-Do-Lunges-Step-16.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5b\/Do-Lunges-Step-16.jpg\/v4-728px-Do-Lunges-Step-16.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

不要试图马上就能实现，因为那样可能会伤害到你的膝盖。
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/1\/10\/Do-Lunges-Step-17.jpg\/v4-460px-Do-Lunges-Step-17.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/10\/Do-Lunges-Step-17.jpg\/v4-728px-Do-Lunges-Step-17.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/a\/ae\/Do-Lunges-Step-18.jpg\/v4-460px-Do-Lunges-Step-18.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/ae\/Do-Lunges-Step-18.jpg\/v4-728px-Do-Lunges-Step-18.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

当左腿伸直时，左脚应该停留在相同的位置。
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/2\/28\/Do-Lunges-Step-19.jpg\/v4-460px-Do-Lunges-Step-19.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/28\/Do-Lunges-Step-19.jpg\/v4-728px-Do-Lunges-Step-19.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

5
右膝向下弯曲。 要确保膝盖不要超过脚趾线。
- 因为你脚趾稍稍的转了一下，那你的膝盖也应该跟着稍稍转一下。它应该与你第二个脚趾线一致。
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/b\/b0\/Do-Lunges-Step-20.jpg\/v4-460px-Do-Lunges-Step-20.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b0\/Do-Lunges-Step-20.jpg\/v4-728px-Do-Lunges-Step-20.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

6
保持弓步动作。 在镜子中检查自己的姿势，如果需要的话，进行纠正。
- 通过抬起右脚的脚趾来判断你的姿势是否正确。你身体的重量应该全部在脚后跟，因此不能前倾太多。
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/dd\/Do-Lunges-Step-21.jpg\/v4-460px-Do-Lunges-Step-21.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/dd\/Do-Lunges-Step-21.jpg\/v4-728px-Do-Lunges-Step-21.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
{"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/e\/e7\/Do-Lunges-Step-22.jpg\/v4-460px-Do-Lunges-Step-22.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e7\/Do-Lunges-Step-22.jpg\/v4-728px-Do-Lunges-Step-22.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}

每边重复10次。你可以一边做10次或两腿交替进行。

广告

希望您练得愉快！再见。

小提示

一旦你熟练的掌握这些做弓步的步骤后，你就可以做一些更高难度的动作了。例如，“爆炸性弓步”主要是用正向弓步，但是你要跳着从右侧弓步转换成左侧弓步。

广告

你需要准备

运动鞋
镜子
哑铃
赛道或人行道

你可能还喜欢

广告

参考

关于本wikiHow

wikiHow是一个“多人协作写作系统”，因此我们的很多文章都是由多位作者共同创作的。为了创作这篇文章，志愿作者多次对文章进行了编辑和改进。这篇文章已经被读过21,771次。

分类: 运动与保健

印度尼西亚语

打印

本页面已经被访问过21,771次。

这篇文章对你有帮助吗？

广告

-

-

372

.mwimg a.image{display:none}#header_logo{display:none}#cse-search-box{display:none}#cse-search-box-noscript{display:block !important}#cse-search-box-noscript .cse_q{color:#FFF;background-color:#B3CE9C}.wh_search .cse_q{width:88%}#mw-mf-main-menu-button{display:none;visibility:hidden}.header .search{display:none}#search_footer .cse_sa{background-image:url(/extensions/wikihow/mobile/images/white_mag.png);background-size:22px}.related_box{display:block;background:#EEE;border:5px solid #FFF;vertical-align:bottom;width:127px;background-size:180px;float:left;height:120px;position:relative}.related_box p{line-height:15px !important;font-size:13px;background-color:rgba(67,95,44,.4);color:#FFF;font-weight:bold;padding:8px;margin:0 !important;position:absolute;bottom:0}#noscript_header_logo{display:table-cell;vertical-align:middle;background-position:50% 77%;background-repeat:no-repeat;background-image:url(/extensions/wikihow/mobile/images/wikihow_logo_230.png);background-size:105px;width:auto;height:51px;padding:0 14px}.articleinfo{display:none}#iorg_free_data{z-index:50;width:100%;position:fixed}#ara_recommendations{display:none}

Design a Mobile Website

View Site in Mobile | Classic

Share by: