exercise.id: 0101 Equipo: barbell
barbell speed squat
exercise.body_part: upper legs exercise.target: glutes Grupo: quadriceps
exercise.synergist:
quadriceps hamstrings calves
exercise.instructions.title exercise.instructions.subtitle
Chinese
站立，双脚分开与肩同宽，脚趾稍微向外。 将杠铃放在上背部，将其放在斜方肌或三角肌后束上。 收紧核心肌群，保持挺胸，同时向后和向下降低臀部，就像坐在椅子上一样。 降低直到大腿与地面平行，或者尽可能降低到您能舒服的高度。 通过脚跟发力站起来，在顶部挤压臀部。 重复所需的重复次数。
🇬🇧 English (Fallback)
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 lower your hips back and down, as if sitting into a chair. Lower until your thighs are parallel to the ground, or as low as you can comfortably go. Drive through your heels to stand back up, squeezing your glutes at the top. Repeat for the desired number of repetitions.
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