exercise.id: 0533 Equipo: kettlebell
kettlebell front 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。 双手将壶铃放在胸前，靠近身体。 收紧核心并保持挺胸，同时降低臀部和向后倾斜，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 kettlebell with both hands in front of your chest, close to your body. Engage your core and keep your chest up as you lower your hips down and back, 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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