exercise.id: 0743 Equipo: sled machine
sled hack squat
exercise.body_part: upper legs exercise.target: glutes Grupo: quadriceps
exercise.synergist:
quadriceps hamstrings calves
exercise.instructions.title exercise.instructions.subtitle
Korean
슬래드 머신을 키에 맞춰 편한 위치로 조정하세요. 발을 어깨 너비만큼 벌려 플랫폼에 서되 발가락이 약간 바깥쪽을 향하도록 하세요. 안정성을 위해 손잡이나 바를 잡으세요. 무릎과 엉덩이를 구부려 몸을 내려놓되 등을 펴고 가슴을 펴세요. 허벅지가 땅과 평행하거나 약간 아래가 될 때까지 계속 내려놓으세요. 잠깐 멈춘 후 발꿈치를 통해 밀어 몸을 시작 자세로 올리세요. 원하는 반복 횟수만큼 반복하세요.
🇬🇧 English (Fallback)
Adjust the sled machine to a comfortable position for your height. Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards. Hold onto the handles or bars for stability. Lower your body by bending your knees and hips, keeping your back straight and chest up. Continue lowering until your thighs are parallel to the ground or slightly below. Pause for a moment, then push through your heels to raise your body back up to the starting position. Repeat for the desired number of repetitions.
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