原地慢跑（jog on the spot），每一步都将脚跟向后上方踢向臀部——用前脚掌着地，膝盖保持朝下而不是向前抬高，双臂以轻松的跑步节奏自然摆动。上半身保持挺直，步频轻快而有弹性。
训练动作（Works）：腘绳肌（hamstrings）、臀肌（glutes）、小腿（calves）
呼吸：保持稳定而有节奏的呼吸，与你的步幅同步——找到一个你能顺畅呼吸的配速。
常见错误：从腰部向前倾，让膝盖自然向前移动，使之变成高抬腿慢跑（high-knee jog），同时用全脚掌重重着地，而不是保持前脚掌着地。
降低难度放慢速度，改为单踢（single kicks）——站直身体，以步行速度一次抬起一侧脚跟，不要跳跃，避免冲击。
增加难度：加快节奏，把脚跟抬得更高，或者继续下一个动作。高抬腿（High Knees） or 分腿跳（Split Jacks）.
Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for… Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for people of all fitness levels & goals around the world. Found Darebee some time years ago and used to just save the workouts and then forget about them somewhere in my documents & to do later lists 😅 but coming back to the site this year I loved the organised/simple layout & navigation of the site with full workout video at bottom to see proper form and notes to make things easier or harder depending on your fitness/energy aswell as an extensive exercise library with joint friendly alternatives. I found it much easier to track/check off completed workouts & days on program/plan on dashboard, was more likely to remember & do it + advanced filter made it quick to find a doable workout. As a tiny way to support this site I made account and use the site exclusively for exercises now, will look to donate when I can 🙏🏽 and would recommend it to all I talk to regarding fitness. Thank you Darebee team for the great job you've all done here and keep up the good work. Blessings to you all.
One of my FAVORITE websites EVER!!! I think this site has elite ball knowledge and it's 100% in my favorites right now.
I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes… I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes to complete a workout and how you can mix and match if you have a lot of energy or only repeat 3 times if you don’t feel like exercising. The website is awesome and I recommend it whenever I talk about fitness with other people. I cannot thank Darebee enough for how much this project has helped me in having a solid exercise routine and how to deal with exercise when tired, injured or when I don’t have much time.
