smith sumo squat
exercise.instructions.title exercise.instructions.subtitle
将杠铃置于臀部高度的史密斯机上。 站立，双脚分开比肩宽，脚趾朝外。 将自己置于杠铃下方，将其放在上背部和肩膀上。 当你将身体降低到蹲姿时，收紧核心并保持挺胸，将臀部向后推并弯曲膝盖。 放低身体，直到大腿与地面平行，或者尽可能低到您能舒服的高度。 在底部停顿片刻，然后推动脚后跟回到起始位置。 重复所需的重复次数。
Set up the smith machine with the barbell at hip height. Stand with your feet wider than shoulder-width apart, toes pointing outwards. Position yourself under the barbell, resting it on your upper back and shoulders. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go. Pause for a moment at the bottom, then push through your heels to return to the starting position. Repeat for the desired number of repetitions.