股四头肌 大腿 杠铃 #0024
Barbell Bench Front Squat
动作演示
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动作速览
- 目标肌肉
- 股四头肌
- 身体部位
- 大腿
- 所需器械
- 杠铃
- 主要协同肌
- 腘绳肌
协同肌群
腘绳肌 臀肌 小腿三头肌
动作步骤
- 1
首先站立，双脚分开与肩同宽，将杠铃放在上胸部，锁骨下方。
- 2
正手握住杠铃，保持肘部向上，上臂与地面平行。
- 3
弯曲膝盖和臀部，将身体降低到蹲姿，保持背部挺直，挺胸。
- 4
在深蹲底部暂停片刻，然后用脚后跟恢复到起始位置。
- 5
重复所需的重复次数。
English instructions（英文原版步骤）
- Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone.
- Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground.
- Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up.
- Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
