sled closer hack squat
exercise.instructions.title exercise.instructions.subtitle
将雪橇机调整到舒适的重量，并将背部靠在垫子上。 将双脚分开与肩同宽放在平台上，脚趾稍微向外。 握住机器两侧的手柄以保持稳定性。 弯曲膝盖和臀部，调动核心力量，慢慢降低身体，保持背部挺直。 继续降低，直到大腿与地面平行或略低于地面。 在底部停顿片刻，然后用脚跟推动双腿并返回到起始位置。 重复所需的重复次数。
Adjust the sled machine to a comfortable weight and position yourself with your back against the pad. Place your feet shoulder-width apart on the platform, toes slightly pointed outwards. Grip the handles on the sides of the machine for stability. Engage your core and slowly lower your body by bending your knees and hips, keeping your back straight. Continue lowering until your thighs are parallel to the ground or slightly below. Pause for a moment at the bottom, then push through your heels to extend your legs and return to the starting position. Repeat for the desired number of repetitions.