Barbell sumo squat
分步讲解
动作要领
- Stand in front of the barbell with your feet wider than shoulder-width apart, toes pointed outwards, and your chest lifted--this is the "sumo" stance.
- Bend at your hips and knees to lower your body and grasp the barbell with an overhand grip, hands just outside of your legs.
- Lift the barbell off the rack by straightening your legs, keeping your back straight and your chest lifted, then step back to clear the rack.
- Lower your body by bending at the hips and knees, keeping your back straight and chest lifted, until your thighs are parallel to the floor, then push back up to the starting position--this completes one rep.
概览
关于这个动作
The Barbell Sumo Squat is a strength-building exercise that targets the lower body, particularly the inner thighs, glutes, quadriceps, hamstrings, and calves. It's ideal for athletes, bodybuilders, and fitness enthusiasts looking to enhance their lower body strength, stability, and flexibility. This workout is desirable because it not only improves muscle mass and power but also aids in improving posture and burning calories.
教练提示
姿势要点
The barbell should be held high on your back, just below the neck. This is often referred to as a high-bar squat. The barbell should not be resting on your neck, as this can cause unnecessary strain and injury.
One common mistake is rounding the back during the squat. This can lead to serious injury. Instead, keep your spine neutral throughout the movement. Engage your core to help maintain this position.
Aim to squat until your hips are below your knees. This is often referred
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