Exercise How-to Library

How to do: 深蹲

Primary Muscle Groups: 臀大肌, 股四头肌, 腘绳肌, 下背, 背部伸展

Secondary Muscle Groups: 内收肌, 小腿肌, 外展肌

Required Equipment: 未配备设备

Categories: 体重

Description

与你的双脚与臀部同宽站立。保持背部挺直，推回用你的臀部像你坐在椅子上。尝试返回前要到90度，在你的膝盖。

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Step by Step

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

1. 通过向前压臀部来激活腿筋，恢复站立状态。保持抬头凝视，肩膀向后。

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

2. 跟踪你的膝盖超过你的脚趾，不要让它们进入太远或太宽。向前倾斜是可以的，但是尝试通过弯曲膝盖而不是腰部来降低自己。

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