基本信息
| 目标肌肉：股四头肌 | 运动类型：力量 | 所用器械：徒手/自体重 |
| 力学：复合 | 发力类型：推 | 经验水平：初学者 |
| 相关部位：臀大肌, 腘绳肌 | ||
动作图解
目标肌肉群
Get ready for the jump squat by crossing your arms over your chest and standing with your feet at shoulder width apart.
With a slight bend in you knees, straighten your back and push your chest out.
Squat down at least until your thighs are parallel to the floor oras far as comfortably possible.
The moment you reach the depth of your squat, explode upwarddriving the balls of your feet into the floor.
Jump as high as possible and land as softly as possible using your toes to brace for the impact.
Upon landingimmediately begin your next squat, repeating for the desired amount ofreps.
Keep your landings as soft as possible. This can be done by landing with your toes first touching the floor.
Use caution when performing this exercise if you have had any previous back or knee problems. This is a high impact exercise.
