臀肌 大腿 杠铃 #0043
Barbell Full Squat
动作演示
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动作速览
- 目标肌肉
- 臀肌
- 身体部位
- 大腿
- 所需器械
- 杠铃
- 主要协同肌
- 股四头肌
协同肌群
股四头肌 腘绳肌 小腿三头肌 核心
动作步骤
- 1
站立，双脚分开与肩同宽，脚趾稍微向外。
- 2
将杠铃放在上背部，将其放在斜方肌或三角肌后束上。
- 3
当你开始降低身体时，启动你的核心并保持胸部挺直。
- 4
弯曲膝盖和臀部，向后和向下推臀部，就像坐在椅子上一样。
- 5
放低身体，直到大腿与地面平行或稍低于地面。
- 6
保持膝盖与脚趾对齐，并将重量放在脚后跟上。
- 7
通过脚后跟站起来，伸展臀部和膝盖。
- 8
重复所需的重复次数。
English instructions（英文原版步骤）
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the barbell across your upper back, resting it on your traps or rear delts.
- Engage your core and keep your chest up as you begin to lower your body down.
- Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
- Lower yourself until your thighs are parallel to the ground or slightly below.
- Keep your knees in line with your toes and your weight in your heels.
- Drive through your heels to stand back up, extending your hips and knees.
- Repeat for the desired number of repetitions.
