exercise.id: 0752 Equipo: smith machine
smith deadlift
exercise.body_part: upper legs exercise.target: glutes Grupo: hamstrings
exercise.synergist:
hamstrings quadriceps lower back
exercise.instructions.title exercise.instructions.subtitle
Chinese
将史密斯机设置为与臀部高度相同的杠铃。 双脚分开与肩同宽站立，脚趾稍微向外。 弯曲臀部和膝盖，保持背部挺直，挺胸，正手握住杠铃，握距略宽于肩宽。 伸展臀部和膝盖，调动核心力量并举起杠铃，保持杠铃靠近身体。 站直，充分伸展臀部和膝盖。 通过弯曲臀部和膝盖来降低杠铃，保持控制并保持背部挺直。 重复所需的重复次数。
🇬🇧 English (Fallback)
Set up the smith machine with the bar at hip height. Stand with your feet shoulder-width apart, toes pointing slightly outward. Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart. Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body. Stand up straight, fully extending your hips and knees. Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight. Repeat for the desired number of repetitions.
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