barbell full zercher squat
exercise.instructions.title exercise.instructions.subtitle
站立，双脚分开与肩同宽，脚趾稍微外翻。 将杠铃放在肘部的弯曲处，双手握住杠铃以保持稳定。 当你将臀部向后降低到蹲姿时，启动你的核心并保持胸部抬起。 保持膝盖与脚趾对齐，并将重量放在脚后跟上。 降低直到大腿与地面平行，或者尽可能降低到您能舒服的高度。 通过脚跟发力站起来，在动作的最高点挤压臀部。 重复所需的重复次数。
Stand with your feet shoulder-width apart and toes slightly turned out. Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability. Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. Keep your knees in line with your toes and your weight in your heels. Lower until your thighs are parallel to the ground, or as low as you can comfortably go. Drive through your heels to stand back up, squeezing your glutes at the top of the movement. Repeat for the desired number of repetitions.
exercise.cta.title
exercise.cta.desc1 barbell full zercher squat exercise.cta.desc2
exercise.cta.button