Exercise How-to Library

How to do: 犯人蹲

Primary Muscle Groups: 臀大肌, 股四头肌

Secondary Muscle Groups: 内收肌, 下背

Required Equipment: 未配备设备

Categories: 体重, 混合健身

Description

你的头部和双脚与臀部同宽，双手背后。蹲下来，如果你是坐在椅子上。保持你的脚后跟接地，膝盖脚趾后面，胸部肘部向外打开。

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Step by Step

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

1. 像坐在椅子上一样蹲下。保持脚后跟着地，胸部打开，肘部向外。下蹲时记得收缩腹部肌肉。当你站起来激活你的腿筋时，向前压你的臀部。

Start with your hands behind your head and your feet hip-width apart.

2. 从双手放在脑后开始，双脚分开与臀部同宽。

How to do: 犯人蹲 - Step 3

Start with your hands behind your head and your feet hip-width apart.

4. 从双手放在脑后开始，双脚分开与臀部同宽。

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