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杠铃前蹲
barbell front squat

腿部barbell3-4 sets x 8-12 repsRest 90s
Target: glutes · Secondary: quadriceps, hamstrings, calves, core
barbell front squat demonstration

中文步骤

  1. 首先站立，双脚分开与肩同宽，脚趾稍微向外。
  2. 将杠铃放在肩膀前面，将其放在锁骨和肩膀上。
  3. 当你将身体降低到蹲姿时，收紧核心并保持挺胸，将臀部向后推并弯曲膝盖。
  4. 降低直到大腿与地面平行，或者尽可能降低到您能舒服的高度。
  5. 在底部停顿片刻，然后推动脚后跟回到起始位置。
  6. 重复所需的重复次数。

English Steps

  1. Start by standing with your feet shoulder-width apart, toes slightly turned out.
  2. Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders.
  3. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
  4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions.

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