barbell bench squat
exercise.instructions.title exercise.instructions.subtitle
将杠铃放在深蹲架上，与胸部同高。 背对架子站立，双脚与肩同宽。 弯曲膝盖，将身体降低至蹲姿，保持背部挺直，挺胸。 正手握住杠铃，握距略宽于肩宽。 将杠铃从架子上提起并向后退一步，确保双脚仍与肩同宽。 降低身体蹲下，保持膝盖与脚趾在一条线上。 在底部停顿片刻，然后推动脚后跟回到起始位置。 重复所需的重复次数。
Set up a barbell on a squat rack at chest height. Stand facing away from the rack, with your feet shoulder-width apart. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart. Lower your body down into a squat, keeping your knees in line with your toes. Pause for a moment at the bottom, then push through your heels to return to the starting position. Repeat for the desired number of repetitions.