Weight-bearing bench climbing - Illustrated tutorial on weight-bearing step climbing movements
Weight-bearing bench climbing Mainly exercises the quadriceps muscles, which is great for enhancing jumping ability It is helpful and has been widely used by European and American track and field athletes.
Target exercise area:
strong>Quadriceps, gluteus maximusAction essentials:
1. Hold a pair of dumbbells hanging by your sides or carry a barbell on your shoulders, and stand facing the side of a flat bench.
2. Then step up on the square leg, place the right foot on the flat bench; push down hard with the right leg to drive the bodyLift your body onto the bench until your feet are flat on the bench; then step down with your left leg to return your body to the starting position; then step up with your left leg, and repeat, alternating back and forth.
Notes:
1. The upper body should be straight , the leg supported on the square bench should be fully straightened. When doing the final lifting movement, the other leg should be pushed as little as possible.
2. Similar movements: Side climbing
< img style="cursor:pointer" border="0" alt="" width="160" height="120" src="//www.jianshen8.com/uploads/allimg/130723/2_130723171923_9.gif" /> < div style="clear: both">