smith full squat
exercise.instructions.title exercise.instructions.subtitle
将杠铃置于肩高的史密斯机上。 站立，双脚分开与肩同宽，脚趾稍微向外。 走到杠铃下方，将其放在上背部上方，放在斜方肌上。 双手握住杠铃，距离略大于肩宽。 松开杠铃并后退一步，保持稳定的姿势。 保持胸部挺直，核心参与，通过将臀部向后推并弯曲膝盖来开始深蹲。 降低你的身体，直到你的大腿与地面平行，或者在你的灵活性允许的范围内尽可能低。 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 shoulder height. Stand with your feet shoulder-width apart, toes slightly turned out. Step under the bar and position it across your upper back, resting on your traps. Grip the bar with your hands slightly wider than shoulder-width apart. Unrack the bar and take a step back, maintaining a stable stance. Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees. Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows. 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.