箱子跳跃下台阶
学习如何正确执行箱子跳跃下台阶。观看4K视频，了解目标肌肉，按照分步说明进行练习。
箱子跳跃下台阶 是一项 Box 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 7, 这意味着一个70公斤的人在30分钟内大约消耗245卡路里.
如何做箱子跳跃下台阶
A powerful plyometric movement focused on lower-body explosiveness and coordination. Ideal for functional strength and conditioning.
Instructions:
Stand in front of the box with feet hip-width apart.
Swing your arms and jump explosively onto the box, landing softly with bent knees.
Stand fully upright at the top.
Step down one foot at a time in control, don’t jump off.
Reset and repeat for the next rep.
Common mistakes:
Landing with straight legs (no shock absorption)
Looking down during the jump
Jumping off the box instead of stepping down
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免费试用肌肉与器械
箱子跳跃下台阶消耗的卡路里
卡路里计算器
MET 7kcal = MET × 体重 (kg) × 时间 (小时)
概览：箱子跳跃下台阶
- 类型
- Box 练习
- 主要肌肉
- 股四头肌
- 辅助肌肉
- 臀部, 腘绳肌, 小腿
- MET值
- 7
- 卡路里（30分钟，70公斤）
- ≈ 245 cal
- 视频质量
- 4K，含男女示范
常见问题：箱子跳跃下台阶
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