直接从GymRa的博客上搬来的 - Cheers！
通过肌肉增强训练减肥
Shed Pounds with Plyometrics
admin May 5,
Let’s continuing slimming down and toning up with plyometrics! Repeat the circuit twice more.
Star Jumps 明星跳
Squat down and touch the ground, bringing your glutes down to the floor, trying to keep your shoulders and chest up. When you leap into a jump, extend your arms. Land softly and proceed to go immediately down into a squat. Breathe out on the way up. Jump as high as you can and squat down in control to get that nice bubble butt! Do 20 reps. WORKS GLUTES, QUADS, SHOULDERS
Reverse Lunge w/Kick 反向弓箭蹲
Stand with your feet shoulder width apart. Lunge back, keeping your knee and toes aligned. Go down low and just before you touch the ground, return to starting position. Swing your opposite arm to the direction of your kicking leg, and your other arm extended towards your back with elbows locked. Squeeze your abs throughout the exercise and keep your back straight. This exercise is a more dynamic movement than the stationary lunge. It places a higher demand on the inner thigh muscles. Make sure to keep your weight on the front heel and maintain straight posture, push back up with your back foot and return to standing position. Avoid leaning forward. Do 15 reps on each side. WORKS GLUTES, HIP FLEXORS, QUADS, SHOULDERS
Lunge Switch Jump跳跃式交替弓箭蹲
Stand with your feet shoulder width apart, holding your hands relaxed in front of you. Lunge back, keeping your knee and toes aligned. Go down low about 6-8 inches off the floor. Swing your arms and legs in opposite directions to maintain a steady pace. Breathe out on the way up and keep your posture upright. This challenging and fun bodyweight exercise strengthens your legs, abs, and shoulders. It also develops strength and endurance, and improves your conditioning. You will get great looking legs, flat abs, and defined shoulders. It’s important to not let your chest drop or allow your knee to go over your toes. Do for 1 min. WORKS GLUTES, QUADS, SHOULDERS
Curtsy w/Arm Reach 抬臂屈膝蹲
Stand with your feet shoulder width apart. Step back on your toes about three feet and do a curtsy. At the same time, extend your opposite arm in front of you and take your other arm back as high as you can. Alternate and repeat. Make sure your knee comes close to the ground but does not touch it, and that you are lunging at a comfortable depth. It’s important to keep your abs tense, your back straight, and your arms fully extended during this exercise. Do for 1 min. WORKS ABS, CORE, GLUTES, OBLIQUES, QUADS
Deep Squat into Side Reach 深蹲转体
Stand with feet wider than shoulder length. Squat down with hands almost touching the floor. Reach up with your arm and twist your body to the side. Squat down & alternate. Do for 1 min. WORKS ABS, CORE, GLUTES, OBLIQUES, QUADS, SHOULDERS
Curtsy w/Knee Up 屈膝蹲提膝
Stand with your feet together, arms at your sides. Lock your elbows. Curtsy and simultaneously swing your arms forward and backward, keeping elbows locked. Bring one knee up as high as you can, swinging arms up and back. WORKS GLUTES, HIP FLEXORS, OBLIQUES, QUADS, SHOULDERS
Squat & Reach 伸臂深蹲
Stand with your feet wider than shoulder width. Squat low, taking your elbows back. Return to starting position and extend arms in front of you. Do for 1 min. WORKS TOTAL BODY
如果觉得《每日健身计划：通过肌肉增强训练减肥 Shed Pounds with Plyometrics》对你有帮助，请点赞、收藏，并留下你的观点哦！
