Single Leg Dumbbell Step-Up (Floating, No Touch)

学习如何正确执行Single Leg Dumbbell Step-Up (Floating, No Touch)。观看4K视频，了解目标肌肉，按照分步说明进行练习。

4K
MET 6 股四头肌 臀部腘绳肌小腿 哑铃卧推凳

Single Leg Dumbbell Step-Up (Floating, No Touch) 是一项 哑铃/卧推凳 练习，主要锻炼 股四头肌, 并辅助激活 臀部, 腘绳肌, 小腿. 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Single Leg Dumbbell Step-Up (Floating, No Touch)

A unilateral step-up variation where the working foot stays on the bench, and the non-working foot never touches the surface during the set, demanding balance and constant tension.


💡 Instructions:


  • Hold a dumbbell in each hand at your sides.

  • Place one foot firmly on the bench — this is your working leg.

  • Keep the other leg floating, without letting it rest on the bench at any time.

  • Push through the heel of the working leg to extend the hip and knee, lifting your body up.

  • Maintain balance and control, then lower yourself until the non-working foot lightly taps the floor.

  • Repeat all reps on one side before switching.


⚠️ Common mistakes:


  • Letting the non-working foot touch or rest on the bench.

  • Using momentum instead of controlled movement.

  • Leaning the torso excessively forward.

  • Pushing off too much from the back leg.

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Single Leg Dumbbell Step-Up (Floating, No Touch)锻炼的肌肉

主要 股四头肌
辅助
臀部腘绳肌小腿

所需器材

  • 哑铃
  • 卧推凳

Single Leg Dumbbell Step-Up (Floating, No Touch)消耗的卡路里

卡路里计算器

MET 6
预计消耗
210 卡路里

卡路里 = MET × 体重 (kg) × 时间 (小时)

概览：Single Leg Dumbbell Step-Up (Floating, No Touch)

类型
哑铃 练习
主要肌肉
股四头肌
辅助肌肉
臀部, 腘绳肌, 小腿
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：Single Leg Dumbbell Step-Up (Floating, No Touch)

Single Leg Dumbbell Step-Up (Floating, No Touch)锻炼哪些肌肉？

Single Leg Dumbbell Step-Up (Floating, No Touch)主要锻炼股四头肌，辅助激活臀部、腘绳肌、小腿。

如何正确做Single Leg Dumbbell Step-Up (Floating, No Touch)？

A unilateral step-up variation where the working foot stays on the bench, and the non-working foot never touches the surface during the set, demanding...

Single Leg Dumbbell Step-Up (Floating, No Touch)适合初学者吗？

Single Leg Dumbbell Step-Up (Floating, No Touch)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Single Leg Dumbbell Step-Up (Floating, No Touch)需要什么器材？

Single Leg Dumbbell Step-Up (Floating, No Touch)需要：哑铃、卧推凳。

Single Leg Dumbbell Step-Up (Floating, No Touch)的好处是什么？

Single Leg Dumbbell Step-Up (Floating, No Touch)强化股四头肌，激活臀部和腘绳肌和小腿，使用哑铃、卧推凳发展功能性力量。将其纳入你的训练计划，实现均衡的肌肉发展。

与Single Leg Dumbbell Step-Up (Floating, No Touch)类似的练习有哪些？

与Single Leg Dumbbell Step-Up (Floating, No Touch)类似的练习包括Alternating Single-Arm Dumbbell Thruster、Barbell Alternating Lunges、Barbell Bulgarian Split Squat、杠铃前蹲。这些替代练习锻炼相同的肌肉群。

Single Leg Dumbbell Step-Up (Floating, No Touch)比Alternating Single-Arm Dumbbell Thruster更好吗？

Single Leg Dumbbell Step-Up (Floating, No Touch)和Alternating Single-Arm Dumbbell Thruster都锻炼股四头肌。Single Leg Dumbbell Step-Up (Floating, No Touch)使用哑铃、卧推凳，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

Alternating Single-Arm Dumbbell Thruster
MET 6.5

Alternating Single-Arm Dumbbell Thruster

  • 哑铃
Barbell Alternating Lunges
MET 6

Barbell Alternating Lunges

  • 奥林匹克杠铃
Barbell Bulgarian Split Squat
MET 6

Barbell Bulgarian Split Squat

  • 奥林匹克杠铃
杠铃前蹲
MET 6.5

杠铃前蹲

  • 奥林匹克杠铃
Barbell Low-Bar Squat
MET 6.5

Barbell Low-Bar Squat

  • 奥林匹克杠铃

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