Barbell Static Reverse Lunge
学习如何正确执行Barbell Static Reverse Lunge。观看4K视频，了解目标肌肉，按照分步说明进行练习。
Barbell Static Reverse Lunge 是一项 奥林匹克杠铃 练习，主要锻炼 股四头肌, 并辅助激活 臀部, 腘绳肌. MET值为 6, 这意味着一个70公斤的人在30分钟内大约消耗210卡路里.
如何做Barbell Static Reverse Lunge
A unilateral lower body exercise where you maintain a split stance by stepping back into position and lowering your back knee toward the ground while holding a barbell on your upper back.
💡 Instructions:
Place a barbell on your upper back, hands slightly wider than shoulder-width.
Step one foot backward into a lunge position and keep that stance fixed throughout the set.
Brace your core, keep your chest up, and look forward.
Lower your back knee toward the floor until both knees are at roughly 90 degrees.
Push through your front heel to return to the starting position.
⚠️ Common mistakes:
Letting the front knee travel too far past the toes
Leaning the torso excessively forward
Losing balance due to a narrow stance
Allowing the back heel to lift off the ground excessively
你是教练吗？ Barbell Static Reverse Lunge已经在Gymkee的550+个4K练习库中。几秒钟即可添加到你的计划中。
免费试用Barbell Static Reverse Lunge锻炼的肌肉
所需器材
- 奥林匹克杠铃
Barbell Static Reverse Lunge消耗的卡路里
卡路里计算器
MET 6卡路里 = MET × 体重 (kg) × 时间 (小时)
概览：Barbell Static Reverse Lunge
- 类型
- 奥林匹克杠铃 练习
- 主要肌肉
- 股四头肌
- 辅助肌肉
- 臀部, 腘绳肌
- MET值
- 6
- 卡路里（30分钟，70公斤）
- ≈ 210 cal
- 视频质量
- 4K，含男女示范
常见问题：Barbell Static Reverse Lunge
Barbell Static Reverse Lunge锻炼哪些肌肉？
Barbell Static Reverse Lunge主要锻炼股四头肌，辅助激活臀部、腘绳肌。
如何正确做Barbell Static Reverse Lunge？
A unilateral lower body exercise where you maintain a split stance by stepping back into position and lowering your back knee toward the ground while...
Barbell Static Reverse Lunge适合初学者吗？
Barbell Static Reverse Lunge的MET值为6，表明这是一项适合大多数水平的中等强度练习。
做Barbell Static Reverse Lunge需要什么器材？
Barbell Static Reverse Lunge需要：奥林匹克杠铃。
Barbell Static Reverse Lunge的好处是什么？
Barbell Static Reverse Lunge强化股四头肌，激活臀部和腘绳肌，使用奥林匹克杠铃发展功能性力量。将其纳入你的训练计划，实现均衡的肌肉发展。
与Barbell Static Reverse Lunge类似的练习有哪些？
与Barbell Static Reverse Lunge类似的练习包括Alternating Single-Arm Dumbbell Thruster、Barbell Thruster、Bent-Over Bulgarian Split Squat with Dumbbells、Dumbbell Alternating Lunge。这些替代练习锻炼相同的肌肉群。
Barbell Static Reverse Lunge比Alternating Single-Arm Dumbbell Thruster更好吗？
Barbell Static Reverse Lunge和Alternating Single-Arm Dumbbell Thruster都锻炼股四头肌。Barbell Static Reverse Lunge使用奥林匹克杠铃，而Alternating Single-Arm Dumbbell Thruster提供不同的动作模式。最佳选择取决于你的目标。
替代练习
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