smith squat
exercise.instructions.title exercise.instructions.subtitle
将史密斯机和杠铃设置在适合深蹲的高度。 站立，双脚分开与肩同宽，脚趾稍微向外。 将自己置于杠铃下方，将其放在斜方肌上部和肩膀上。 宽握距握住杠铃，握距略宽于肩宽。 启动你的核心并打开杠铃，后退以清理架子。 保持胸部挺直，背部挺直，通过弯曲臀部和膝盖开始深蹲。 降低身体，直到大腿与地面平行或稍低于地面。 在底部停顿片刻，然后用脚后跟恢复到起始位置。 重复所需的重复次数。
Set up the smith machine with the barbell at an appropriate height for your squat. Stand with your feet shoulder-width apart, toes slightly turned out. Position yourself under the barbell, resting it on your upper traps and shoulders. Grip the barbell with a wide grip, slightly wider than shoulder-width apart. Engage your core and unrack the barbell, stepping back to clear the rack. Keeping your chest up and back straight, initiate the squat by bending at the hips and knees. Lower your body until your thighs are parallel to the ground or slightly below. Pause for a moment at the bottom, then drive through your heels to return to the starting position. Repeat for the desired number of repetitions.