exercise.id: 0124 Equipo: barbell
barbell wide squat
exercise.body_part: upper legs exercise.target: quads Grupo: glutes
exercise.synergist:
glutes hamstrings calves
exercise.instructions.title exercise.instructions.subtitle
Chinese
站立，双脚分开比肩宽，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。 当你下蹲时，收紧你的核心并保持胸部挺直，将臀部向后推并弯曲膝盖。 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。 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。
🇬🇧 English (Fallback)
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. 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 body down into a squat, pushing your hips back and bending your knees. Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 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.
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