رجلين · بار
Barbell Full Squat
- العضلة الأساسية
- جلوتس
- بتشتغل كمان
- Quadriceps
تلعبها إزاي
- ١Stand with your feet shoulder-width apart, toes slightly turned out.
- ٢Hold the barbell across your upper back, resting it on your traps or rear delts.
- ٣Engage your core and keep your chest up as you begin to lower your body down.
- ٤Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
- ٥Lower yourself until your thighs are parallel to the ground or slightly below.
- ٦Keep your knees in line with your toes and your weight in your heels.
- ٧Drive through your heels to stand back up, extending your hips and knees.
- ٨Repeat for the desired number of repetitions.