弓步,又称弓箭步,箭步蹲或弓步蹲(英语:lunge),是双脚平著于地面,脚拇指用力紧扣,两脚相距一膝之地,前弓腿(膝盖不可超过脚尖)后腿蹬(膝盖蹬直),上身与膝盖同一方向,保持正直,前脚尖微向内扣,心身放松,两眼平视[1][2][3]。
弓步可以锻炼四头肌、臀大肌和大腿后肌[4]。锻炼者可以只用自身重量,或手持哑铃、壶铃,或背上杠铃原地交替左右脚重复弓步动作,或不停向前踏步作步行蹲(walking lunge)[5]。
泰勒马克滑雪运动员亦会做出标志性的弓步蹲动作,致使脚底的滑雪板一前一后,以助其完成转向[6]。
参考
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