大家好，我是蕾拉,今天要展示的是如何做蹲跳,这是一个很好的腿部增强式训练,能够完全锻炼到臀部，股四头肌，大腿内侧,大腿后方的臀肌以及肌腱部位.
Hey, I'm Layla,and I'm going to show you how to do the jump squat.So this is a great plyometric move targeting the legs.So it's all the thigh area, the quads, the inner thighs,the gluts on the back of the legs, and the hamstrings.
蹲跳的起始动作,就是从一个普通的蹲位开始,双脚张开，稍微比肩膀宽点,脚趾稍微朝外.
For your jump squat,you're just going to start out like a regular squat.You're going to bring your feet a little bit wider than shoulder-width apart.Your toes are pointed forward.
首先要蹲下身子,整个臀部往后翘,重心放在两个脚跟上,将重力往后放,重心下垂，蹲好,然后双腿用力,直直往上跳,跳的时候，整个人往上展开,跳起来时双手往后甩，能增添一点力量.
You're just going to go right into the squat.So you're going to shoot those hips back,keep the weight loaded in your heels.Push your weight all the way back.Get nice and low in your squat.Then you're going to drive through those legs,and jump all the way up.You're exploding up as you jump,moving your hands back to give you some power as you jump up.
往下蹲,手臂放在前方,往上跳时,双手往后甩,让你的腿部弹跳更有力量,下蹲，然后跳,下蹲，跳。就是这样.蹲跳就介绍完啦.
You're going to squat all the way down,bring those arms forward.As you jump up,you're going to push those arms back behind you,to give you some extra power from those legs.Take it down and up.Down and up. Just like that.That's how you do the jump squat.
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