barbell sumo deadlift
exercise.instructions.title exercise.instructions.subtitle
站立，双脚分开比肩宽，脚趾朝外。 将杠铃放在您面前的地面上，位于双脚之间的中心。 弯曲膝盖，降低臀部，保持背部挺直，挺胸，用正手握法抓住杠铃。 启动你的核心并通过你的脚后跟发力，将杠铃抬离地面，同时伸展你的臀部和膝盖。 当你举起时，保持胸部挺直，背部挺直，向前推动臀部以充分锻炼臀部。 在顶部停顿片刻，然后慢慢将杠铃放回起始位置，在整个动作过程中保持控制。 重复所需的重复次数。
Stand with your feet wider than shoulder-width apart, toes pointing outwards. Place a barbell on the ground in front of you, centered between your feet. Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip. Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously. As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes. Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement. Repeat for the desired number of repetitions.