exercise.id: 1003 Equipo: band
band squat row
exercise.body_part: upper legs exercise.target: glutes Grupo: hamstrings
exercise.synergist:
hamstrings quadriceps back
exercise.instructions.title exercise.instructions.subtitle
Chinese
将带子固定在腰部高度的坚固锚点上。 面向锚点站立，双脚分开与肩同宽。 双手握住弹力带手柄，手掌相对，双臂向前伸展。 弯曲膝盖并蹲下，保持背部挺直，挺胸。 从蹲姿开始，将弹力带手柄拉向身体，将肩胛骨挤压在一起。 在最高点停顿片刻，然后慢慢释放张力，回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Attach the band to a sturdy anchor point at waist height. Stand facing the anchor point with your feet shoulder-width apart. Hold the band handles with your palms facing each other and your arms extended in front of you. Bend your knees and lower into a squat position, keeping your back straight and chest lifted. From the squat position, pull the band handles towards your body, squeezing your shoulder blades together. Pause for a moment at the top, then slowly release the tension and return to the starting position. Repeat for the desired number of repetitions.
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