exercise.id: 0750 Equipo: smith machine
smith chair squat
exercise.body_part: upper legs exercise.target: quads Grupo: glutes
exercise.synergist:
glutes hamstrings calves
exercise.instructions.title exercise.instructions.subtitle
Chinese
将史密斯机杆的高度调整到舒适的位置。 站立，双脚分开与肩同宽，脚趾稍微向外。 将杠铃放在上背部，放在斜方肌上。 通过弯曲膝盖和臀部慢慢降低身体，收紧核心并保持挺胸。 继续降低，直到大腿与地面平行，或者尽可能低。 暂停片刻，然后用力推动脚后跟，回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Adjust the height of the smith machine bar to a comfortable position. Stand with your feet shoulder-width apart, toes slightly turned out. Place the barbell across your upper back, resting it on your traps. Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. Pause for a moment, then push through your heels to return to the starting position. Repeat for the desired number of repetitions.
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