大家好，我是蕾拉，今天要教大家做弓箭步。
Hey, I'm Layla, and I'm going to show you how to do the lunge.
开始动作，一只脚放前面，另一只脚放后面，两条腿之间要留出足够的空位，这样两条腿不会碰到，上下移动时也能保持平衡。
So for the lunge you're going to start off with one leg in front, the other leg behind. Make sure you have enough space in-between your legs, so that one leg is not on top of the other, so that you have enough stability as you lunge down and up.
往下做弓步蹲时，肩膀要往后拉，挺胸，腹部收紧，重心放在前脚掌，然后直直往下蹲，后脚的膝盖直线向下，几乎触到地面为止，然后再垂直站起来。动作要领就是，直下，直上，直下，直上。
You're going to lunge straight down, your shoulders are rolled back, your chest is up, your abs are tight, you're going to keep the weight in that front heel, and you're just going to lunge straight down, dropping that back knee to the floor, almost touching the floor, and then standing right back up. So you're just going to take it straight down and up, straight down and up.
这个练习能够同时锻炼两条腿，前面的腿，主要是锻炼臀肌肌腱部位，后面的腿，随着你做下蹲的动作，你能感觉到股四头肌的拉扯感。
So this exercise focus is on both legs at the same time. The leg that's in front, you're really going to feel this in that glut-hamstring area, and the leg that's behind as you come down you're going to feel that in the quad area.
你也可以稍微加一点动作，不必只是站在一个地方，你可以做前弓箭步，往前伸出一只脚，做一个弓步蹲的动作，然后再回到起始动作，前弓箭步，就是往前踏一步，然后做弓步蹲，要确保前脚的膝盖和脚踝是在一条线上，重心在前脚脚跟，然后坐下去，肩膀往后，挺胸，腹部收紧，最后再收回来。
You can also do a, add a little movement to your lunge,so instead of just staying in place, you can do a forward lunge where you just step one foot forward, and then come straight down on your lunge, then take it back to that starting position. So forward lunge, you would just bring it all the way out into your lunge,making sure the knee is aligned with the ankle on the front side, the weight is loaded in that heel on the front leg, and then you're sitting straight down, and the lunge shoulder's back, chest up, abs tight, and then you take it
back.
你可以交换双脚来做这个动作，也可以做后弓箭步，也是稍微加了动作的弓箭步，当然这次是向后，而不是向前。从起始动作开始，抬起一只脚，往后做弓步蹲，就像这样。
So you can alternate both legs this way.You can also do a backward lunge, which is another lunge with some movement. So instead of moving forward, you're just going to move backwards. Starting in your starting position,you're going to take one leg, and just step it back behind you. Just like that.
所以你可以有不同的方式做弓箭步，你可以做静止的弓箭步，保持弓箭步的姿势，做下蹲的动作，也可以做前弓箭步，或者后弓箭步，而这些加了动作的弓箭步，比如前后弓箭步，会有更多的有氧运动消耗，更多的有氧运动效果。
So you have a few different options with the lunge. You can do just the stable lunge, just staying in your lunging position, and just taking it down enough, you could do the forward lung, or you could do the backward lunge. And the lunges with the movement, the forwardlunge and the backward lunge, are going to give you more of that cardio burn, cardio aspect calorie burning effect since you're moving your body more than in your stable lunge.
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