Dumbbell Reverse Lunge
学习如何正确执行Dumbbell Reverse Lunge。观看4K视频，了解目标肌肉，按照分步说明进行练习。
Dumbbell Reverse Lunge 是一项 哑铃 练习，主要锻炼 股四头肌, 并辅助激活 臀部. MET值为 5.5, 这意味着一个70公斤的人在30分钟内大约消耗193卡路里.
如何做Dumbbell Reverse Lunge
A lunge variation performed by stepping backward with dumbbells held at your sides, targeting the quads, glutes, and hamstrings.
💡 Instructions:
Stand tall holding a dumbbell in each hand, arms relaxed at your sides.
Step one leg back and lower your hips until both knees are bent at about 90°.
Keep your torso upright and your front knee over your ankle.
Push through your front foot to return to the starting position.
Alternate legs for each repetition.
⚠️ Common mistakes:
Letting the front knee travel too far forward.
Leaning the torso excessively forward.
Allowing the back knee to slam into the floor.
Losing balance due to a too narrow stance.
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免费试用Dumbbell Reverse Lunge锻炼的肌肉
所需器材
- 哑铃
Dumbbell Reverse Lunge消耗的卡路里
卡路里计算器
MET 5.5卡路里 = MET × 体重 (kg) × 时间 (小时)
概览：Dumbbell Reverse Lunge
- 类型
- 哑铃 练习
- 主要肌肉
- 股四头肌
- 辅助肌肉
- 臀部
- MET值
- 5.5
- 卡路里（30分钟，70公斤）
- ≈ 193 cal
- 视频质量
- 4K，含男女示范
常见问题：Dumbbell Reverse Lunge
Dumbbell Reverse Lunge锻炼哪些肌肉？
Dumbbell Reverse Lunge主要锻炼股四头肌，辅助激活臀部。
如何正确做Dumbbell Reverse Lunge？
A lunge variation performed by stepping backward with dumbbells held at your sides, targeting the quads, glutes, and hamstrings. 💡 Instructions: Stand...
Dumbbell Reverse Lunge适合初学者吗？
Dumbbell Reverse Lunge的MET值为5.5，表明这是一项适合大多数水平的中等强度练习。
做Dumbbell Reverse Lunge需要什么器材？
Dumbbell Reverse Lunge需要：哑铃。
Dumbbell Reverse Lunge的好处是什么？
Dumbbell Reverse Lunge强化股四头肌，激活臀部，使用哑铃发展功能性力量。将其纳入你的训练计划，实现均衡的肌肉发展。
与Dumbbell Reverse Lunge类似的练习有哪些？
与Dumbbell Reverse Lunge类似的练习包括Barbell Alternating Lunges、Barbell Bulgarian Split Squat、杠铃前蹲、Barbell Low-Bar Squat。这些替代练习锻炼相同的肌肉群。
Dumbbell Reverse Lunge比Barbell Alternating Lunges更好吗？
Dumbbell Reverse Lunge和Barbell Alternating Lunges都锻炼股四头肌。Dumbbell Reverse Lunge使用哑铃，而Barbell Alternating Lunges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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