如果您走路，跑步，踢，慢跑，跳跃，更改方向，或者坦率地说，请移动根本，应将弓步包括在您的锻炼计划中。这种金色标准的低身运动直接映射到运动（步行和跑步）运动模式，同时在四边形，腿筋，臀部，背部，核心和稳定器肌肉中发展强度和活动性。弓箭还有助于建立平衡，协调和单方面（单侧）力量，并将其标题作为最具功能性的练习之一。
有数百种（可能是数千种）进展，变化，修改和加载弓步的方法，但几乎同样许多潜在的常见故障。在加载和爆炸这项多功能练习之前，必须简单地开始简单并专注于基础知识。
LUNGE CHECKLIST
无论方向或类型如何，这些点都是每个弓步的必需点。如果要一次考虑所有这些都太多了，请单独掌握每个人，然后将它们全部放在一起。
☑ Maintain a tall, upright posture throughout the movement.
☑ Brace your core throughout the movement.
☑ Lower your body down and up like an elevator.
☑将两个膝盖弯曲到90度。
☑ “Scissor” your feet together as you stand to stabilize your hips.
☑ Your front knee should track over your middle toes.
☑ Maintain mobility (movement) at your hips, knees and ankles.
ALIGN IT
合适的弓步中最棘手的部分是从正确的位置开始，并在整个移动过程中保持相同的对齐方式。要建立正确的弓步，请从头开始尝试一个分裂的下蹲（也称为固定的弓步）。
THE DRILL: SPLIT SQUAT
在垫子或衬垫地板上以半kneel的位置开始。这两个膝盖都应弯曲到90度，腿相距肩膀。在保持高姿势的同时，将两脚压入双脚，挤压臀部，并伸直双腿。继续从地板上重复这一运动，直到您可以到达看台而不伸向臀部或让前膝盖扣。
(Note: The demonstration above shows a weighted split squat, but beginners should perform this move without a weight.)
卸载它
Now that the proper foot placement and movement pattern has been established, the lunge can be fine-tuned by unloading the weight on your joints using a TRX suspension trainer.
THE DRILL: TRX STEP-BACK LUNGE
悬挂培训师在中长，站在锚点。用手在身体前握住手柄，肘部柔软，并在右脚上保持平衡。将左腿向后踩，像电梯一样将身体降低，并在以前的分裂下蹲中检查的两个膝盖检查相同的90度膝盖弯曲。在不向后倾斜的情况下，使用手柄卸下体重，并帮助将自己拉回起始位置。当您通过切换腿重复运动时，请确保前膝盖继续跟踪中间脚趾。保持胸部直立，不要在臀部铰接。
TRAVEL WITH IT
Once the mechanics of the lunge have been mastered, it’s safe to progress to a more functional movement that maps toward walking and running.
演习：步行弓步
Stand with your feet about shoulder-width apart; you can put your hands on your hips or leave them down at your sides. Step your right foot forward, landing in the same lunge position from the previous two exercises. Lower your left knee down until it’s just above the ground. Press through both feet to straighten both legs. Stand up straight and strong, then step the left foot forward, repeating on the other side. Avoid “walking on a balance beam;” you can place your feet in a staggered line in a similar fashion to how you would walk. Remember to lower your body straight up and down like an elevator.
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CHANGE IT
Lunges aren’t just for moving forward. The same mechanics that were mastered in the previous drills can be applied to lunges in all different directions.
THE DRILLS: ALTERNATING LATERAL LUNGE & CURTSY LUNGE
交替的侧向弓步
用脚直立站立。脚步比右腿越宽，右脚的脚趾在着陆时保持向前。与地板接触后，立即弯曲，膝盖弯曲，然后向下和向后下臀部；想想“电梯，而不是自动扶梯”，就像以前的弓步演习一样。按下右脚以返回起始位置，然后在左侧重复。
(Note: The demonstration above shows a weighted lateral lunge, but beginners should perform this move without a weight.)
CURTSY LUNGE
首先站着脚肩膀宽阔，双臂悬挂在双侧。在左腿后面和外侧踩下右腿。弯曲两个膝盖，记住以直立的姿势再次向下降低，并保持右膝盖与中间脚趾对齐。当您的右大腿几乎与地板平行时，请穿过两脚以返回起始位置。在左侧重复。
(Note: The demonstration above shows a weighted curtsy lunge, but beginners should perform this move without a weight.)
LOAD IT
The final step on our lunge-learning journey is to add some external resistance. This step is not necessary unless you’re fully comfortable with the bodyweight lunge and have achieved perfect movement patterns. Select a weight that is challenging, yet allows you to maintain proper form (including bending your knees to 90 degrees, keeping your front knee aligned with your middle toes and keeping the body upright without hinging at the hips).
THE DRILLS: WEIGHTED SPLIT SQUATS & BARBELL REVERSE LUNGES
加权分裂下蹲
The positioning will be identical to the split squats from the ground up version seen earlier, but you will now hold a weight either in front of your chin or in both hands hanging down by your sides. With your legs in the split stance that was established earlier, bend both knees to 90 degrees, engage your glutes and core, then straighten both legs to return to a stand.
杠铃反向弓步
在上肩的肉色部分上有一个杠铃，从脚部宽阔的脚开始。将左腿放回适当的弓步立场。将两个膝盖都降低到90度的位置，穿过右脚，然后回到架子上。
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