exercise.id: 0024 Equipo: barbell

barbell bench front squat

exercise.body_part: upper legs exercise.target: quads Grupo: hamstrings

exercise.synergist:

hamstrings glutes calves

exercise.instructions.title exercise.instructions.subtitle

Chinese

首先站立，双脚分开与肩同宽，将杠铃放在上胸部，锁骨下方。正手握住杠铃，保持肘部向上，上臂与地面平行。弯曲膝盖和臀部，将身体降低到蹲姿，保持背部挺直，挺胸。在深蹲底部暂停片刻，然后用脚后跟恢复到起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

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.

exercise.cta.title

exercise.cta.desc1 barbell bench front squat exercise.cta.desc2

exercise.cta.button