弓步,又稱弓箭步,箭步蹲或弓步蹲(英語:lunge),是雙腳平著於地面,腳拇指用力緊扣,兩腳相距一膝之地,前弓腿(膝蓋不可超過腳尖)後腿蹬(膝蓋蹬直),上身與膝蓋同一方向,保持正直,前腳尖微向內扣,心身放鬆,兩眼平視[1][2][3]。
弓步可以鍛鍊四頭肌、臀大肌和大腿後肌[4]。鍛鍊者可以只用自身重量,或手持啞鈴、壺鈴,或背上槓鈴原地交替左右腳重複弓步動作,或不停向前踏步作步行蹲(walking lunge)[5]。
泰勒馬克滑雪運動員亦會做出標誌性的弓步蹲動作,致使腳底的滑雪板一前一後,以助其完成轉向[6]。
參考
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