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如何做弓步

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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

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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。
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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。
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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。
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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。
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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。
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控制住向前的冲力，这样有助于做弓步时用力抬腿。
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回到你右腿的起始位置。
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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。
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方法 2

方法 2 的 3:

正压腿

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比如跑道和城市街区这些地方都可以。
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按照上面的方法，像做正向弓步一样，先迈出你的右脚。
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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。
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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。
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方法 3

方法 3 的 3:

侧弓步

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在第一次做侧弓步时，要对着镜子做。
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不要试图马上就能实现，因为那样可能会伤害到你的膝盖。
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当左腿伸直时，左脚应该停留在相同的位置。
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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。
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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。
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每边重复10次。你可以一边做10次或两腿交替进行。

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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。

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你需要准备

运动鞋
镜子
哑铃
赛道或人行道

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