Barbell Full Squat
分步讲解
动作要领
- Stand facing the barbell, spread your feet shoulder-width apart, and duck under the bar to position it on the back of your shoulders, just below the neck.
- Firmly grasp the barbell with both hands, lift it off the rack by straightening your legs, and take a step or two back to position yourself.
- Slowly bend your knees and lower your body as if you're sitting back into a chair, keeping your back straight and chest up until your thighs are parallel with the floor.
- Push through your heels to return to the standing position, ensuring that your knees are not locked at the top, and repeat the exercise as many times as needed.
概览
关于这个动作
The Barbell Full Squat is a comprehensive strength training exercise that primarily targets the quadriceps, hamstrings, and glutes, while also engaging the core and lower back. It is suitable for everyone from beginners to advanced athletes, as it can be customized to individual fitness levels and goals. This exercise is beneficial for those who want to build lower body strength, improve mobility, and enhance overall athletic performance.
教练提示
姿势要点
The barbell should rest on the upper part of your back, not on your neck. It should be held with a grip that is just wider than shoulder-width. This position helps to avoid unnecessary strain on your neck and shoulders.
It's essential to maintain a neutral spine throughout the exercise. Avoid rounding your back or excessively arching it. This common mistake can lead to serious back injuries. Engage your core and keep your chest up to help maintain this position.
Aim to lower your body until your hips are below your knees. This is a full squat.
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