最好的增强式训练演习
消耗主要的热量与这些首激动人心Plyo练习
![Best Plyometrics Exercises 最好的增强式训练演习](https://media1.popsugar-assets.com/files/thumbor/BQy0h7RHK9mDl8z2Hjt7lNPTohk/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/05/20/848/n/1922729/ddeb18c9_edit_img_cover_file_40655274_1458660325_high/i/Best-Plyometrics-Exercises.jpg)
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从未听说过增强式训练吗?官方的定义也可能是“锻炼让你滴汗水而肌肉燃烧,“因为那正是这些跳跃动作。这首激动人心的动作消耗严重的热量。
1跳蹲
![Jump Squats 跳蹲](https://media1.popsugar-assets.com/files/thumbor/RmdZf9KETJpL5CNdDp5DqTR24V4/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/01/10/048/n/1922729/30499ae6b8e1714a_jumpsquat/i/Jump-Squats.jpg)
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2跳蹲跟点击
![Jump Squat Heel Click 跳蹲跟点击](https://media1.popsugar-assets.com/files/thumbor/WMJB8eLYHrpXbaKo6QIxprhlfhI/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/11/17/826/n/1922729/13f80fdfab448b89_squat-heel-kicks/i/Jump-Squat-Heel-Click.jpg)
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3相扑蹲跳
![Sumo Squat Jump 相扑蹲跳](https://media1.popsugar-assets.com/files/thumbor/CMJ9RJoy69ZLuUC3NMhffhL-WUM/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2013/09/19/755/n/1922729/17fb899a7e8ded2d_jumpsquats/i/Sumo-Squat-Jump.jpg)
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4广场蹲跳
![Square Squat Hop 广场蹲跳](https://media1.popsugar-assets.com/files/thumbor/xzNVslReLWIU2E1NpUjwiw_ClDQ/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/03/28/744/n/1922729/9bac549cab4d3760_5bd4b5d52feb9c47_Jump-Squat.xxxlarge/i/Square-Squat-Hop.jpg)
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5180跳蹲
![180 Jump Squat 180跳蹲](https://media1.popsugar-assets.com/files/thumbor/eWrlkvt6HRAjco8YS7g12IlFHmk/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/05/13/030/n/1922729/bc0d5fffa15f759f_jump_squats_180/i/180-Jump-Squat.jpg)
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6BOSU跳蹲
![BOSU Jumping Squats BOSU跳蹲](https://media1.popsugar-assets.com/files/thumbor/LcpKQwRvK1U_RhMh3fqaomKZ-sk/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2013/03/13/1/192/1922729/10e34bb1e8deb0e4_Jumping-Side-Squats/i/BOSU-Jumping-Squats.jpg)
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7高提膝跳过
![High-Knee Skips 高提膝跳过](https://media1.popsugar-assets.com/files/thumbor/thGXwlv-HOcddNH5U1x9FR0S7B4/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/01/18/687/n/1922729/75796db2c6bce686_highknees/i/High-Knee-Skips.jpg)
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8刺跳过
![Lunge Skips 刺跳过](https://media1.popsugar-assets.com/files/thumbor/FpQ812lhgHohQRQ6GtTsTIBHWZg/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/10/07/761/n/1922729/90820b587e066cd8_47d44b5ea4a5a91a_lunge-skip.xxxlarge/i/Lunge-Skips.jpg)
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9杰克跳
![Jumping Jack 杰克跳](https://media1.popsugar-assets.com/files/thumbor/Dk6RYdZG9bnMWIilU2w1Rrpk0Mk/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2015/03/17/914/n/1922729/4a0f3356bb8381b5_b2b7944460bf6454_jumping-jacksi6Jw59.xxxlarge/i/Jumping-Jack.jpg)
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10密封杰克
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11侧跳
![Lateral Hops 侧跳](https://media1.popsugar-assets.com/files/thumbor/EJZPebez86sbLdV2PJ0FHznpcZI/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2013/08/02/859/n/1922729/1b48515176076412_Lateral-Hops/i/Lateral-Hops.jpg)
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12盒子里跳
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13Split-Lunge跳跃
![Split-Lunge Jumps Split-Lunge跳跃](https://media1.popsugar-assets.com/files/thumbor/caKCmpKCzWr3BpBIxETke0y9eUM/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/01/18/687/n/1922729/5d86e2cae462db5f_split-lunge-hops/i/Split-Lunge-Jumps.jpg)
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14门的波动
![Gate Swings 门的波动](https://media1.popsugar-assets.com/files/thumbor/v0JH4YQUN4jgJLiSdHScrWop4Pk/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/01/18/687/n/1922729/2df826454d9927b0_gate-swings/i/Gate-Swings.jpg)
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15门的波动与交叉
![Gate Swings With Cross 门的波动与交叉](https://media1.popsugar-assets.com/files/thumbor/PtRHj1I6y68I7VYHaUpHTJu8rFE/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/11/17/796/n/1922729/3991ebb421680cf3_gate-swing-with-cross/i/Gate-Swings-Cross.jpg)
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16之一Burpee
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17边溜冰者
![Side Skater 边溜冰者](https://media1.popsugar-assets.com/files/thumbor/lnzdlkMaavlY7VxXVIK1a57qNgg/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/05/13/030/n/1922729/24ca52c5aaa69400_skater_plyos/i/Side-Skater.jpg)
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18单腿触摸和跳
![Single-Leg Touch and Hop 单腿触摸和跳](https://media1.popsugar-assets.com/files/thumbor/3X6STyYawy1oaZJSgg27rIzExBE/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2015/03/17/914/n/1922729/a0baaac7c0abbb88_Circuit-Three-Single-Leg-Touch/i/Single-Leg-Touch-Hop.jpg)
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19板插孔
![Plank Jacks 板插孔](https://media1.popsugar-assets.com/files/thumbor/YcEBdFFFpZ-dflR8Ke1F6qOyJIQ/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/01/18/687/n/1922729/347c8ea27c6bb4a6_plank-jack-/i/Plank-Jacks.jpg)
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20.板材与兔子跳
![Plank With Bunny Hop 板材与兔子跳](https://media1.popsugar-assets.com/files/thumbor/4x3fDtUrtyNdMsk7pKASSna41sY/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/05/13/030/n/1922729/adbc57583545374f_plank_with_bunny_hop/i/Plank-Bunny-Hop.jpg)
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