惊艳身姿，强健体魄：弓步、跪地掰腿健身动作指南英文双语对照

弓步的健身效果及技巧

弓步是一种常见的健身动作，可以有效锻炼下半身肌群，尤其是腿部和臀部肌肉。做弓步时，需要注意保持腿部的角度和身体的平衡，避免受伤。

跪地掰腿的健身效果及技巧

跪地掰腿是一项挑战性较大的健身动作，能够有效锻炼腿部和臀部肌肉，增强下半身的力量和稳定性。但在进行跪地掰腿时，需要注意保持动作标准，避免造成膝盖和腰部的过度压力。

动作示范及注意事项

在进行弓步和跪地掰腿动作时，可以参考专业教练的示范视频，注意保持呼吸和动作连贯，避免用力过猛导致肌肉拉伤或关节受伤。在健身过程中，适当的热身和拉伸也是非常重要的。

结语

弓步和跪地掰腿是非常有效的健身动作，通过持续的锻炼可以提升下半身的力量和稳定性，塑造健康美丽的体态。在进行这些动作时，一定要注意保护好自己的身体，避免受伤。

感谢您阅读本文，希望通过这些健身动作指南，能够帮助您更好地进行锻炼，达到健身塑形的目标。

---

英文翻译对照，仅供参考

---

Gymnastical effect of Gong Bu reachs skill

Gong Bu is a kind of common fitness movement, can exercise muscle of below half body effectively group, especially leg ministry and coxal muscle. Do Gong Bushi, need notices to maintain the balance of the angle of leg ministry and body, avoid to get hurt.

Genuflect ground breaks the gymnastical effect of the leg and skill

Genuflect ground breaks a leg is the gymnastical movement with bigger sex of a challenge, can exercise leg ministry and coxal muscle effectively, enhance next half-length force and stability. But when undertaking genuflect ground breaks a leg, need notices to maintain behavioral level, avoid to create the excessive pressure of knee and waist.

The movement sets an example reach a note

When undertaking bend pace and genuflect ground break leg movement, the demonstrative video of OK and referenced professional coach, the attention holds breath and action coherent, avoid to bring about muscle too suddenly to pull injury or joint to get hurt forcibly. In gymnastical process, proper warm up and drawing also are very important.

Epilogue

Bend pace and genuflect ground break a leg is very significant fitness action, take exercise through what last can promote next half-length force and stability, shape the posture of healthy beauty. When having these actions, must notice to had protected oneself body, avoid to get hurt.

Thank you to read the article, the hope adopts these gymnastical movement guidelines, can help you undertake taking exercise better, achieve the goal of gymnastical model form.