My personal favorite are burpees, which I still like to call squat thrusts, a throwback to my elementary school gym class days.
我个人最喜欢的运动时burpees，因为我仍然喜欢蹲起练习，仿佛回到了我小学体育课的日子。Stand with both feet touching, body relax, natural breath, his hands light buckles knees, crouch a 21 times.
双脚并拢站立，全身放松，呼吸自然，双手轻扣膝，蹲起21次。All of a sudden, a policewoman turned up and pulled the man by his ear.
猝不及防地，一名女警突然出现并揪住了男生的耳朵，男生还被罚做“蹲起”。Ran must be mixed crouch a departure, and not long ran, do not do gearshift to run, run 20, 30 minutes best.
跑步一定要和蹲起分开，而且不要长时间跑步，别做变速跑，跑个20—30分钟最好。Some people often crouch to be united in wedlock together to do with ran, actually such most injure knee.
有的人经常把蹲起和跑步结合在一起做，其实这样最伤膝盖。ha, ha, ha, ha, . . . ! you split your pants doing squats? HAHAHAHAHAH, hei, wait a sec, you don't wear pants so then. . . what split?
哈哈哈…！你做蹲起动作弄坏裤子？哈哈哈哈哈哈，嘿，等会儿，你平常不穿裤子的呀…那么什么裂了呢？You maggots pissed me off. . . Squat thrusts forever. . .
你这只蛆把我弄火了…做蹲起不许停…Try push-ups, pull-ups, abdominal crunches and leg squats.
试试俯卧撑、引体向上、仰卧起坐和蹲起吧。can exercise lower limb muscles. If one leg holding a dumbbell squat, feet squat jump and so on.
可锻炼下肢肌肉。如手持哑铃单脚蹲起、双脚蹲跳等。