exercise.id: 0127 Equipo: barbell
barbell zercher squat
exercise.body_part: upper legs exercise.target: glutes Grupo: quadriceps
exercise.synergist:
quadriceps hamstrings calves core
exercise.instructions.title exercise.instructions.subtitle
Chinese
站立，双脚分开与肩同宽，脚趾稍微外翻。 将杠铃放在肘部的弯曲处，双手握住杠铃以保持稳定。 当你将臀部向后降低到蹲姿时，启动你的核心并保持胸部抬起。 保持膝盖与脚趾对齐，并将重量放在脚后跟上。 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)
Stand with your feet shoulder-width apart and toes slightly turned out. Hold the barbell in the crooks of your elbows, with your hands gripping the bar for stability. Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. Keep your knees in line with your toes and your weight in your heels. 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.
Advertisement