Barbell squat.mp4
Key Points 动作要领
- Stance: Feet slightly wider than shoulders, toes pointed slightly outward
站姿：双脚略宽于肩，脚尖略向外打开
- Bar position: Place on upper trapezius
杠铃位置：放置在斜方肌上部
- Descent 下蹲过程：
- Push hips back
臀部向后推
- Knees follow direction of toes
膝盖跟随脚尖方向
- Maintain neutral spine
保持脊柱中立
- Squat until thighs are parallel or slightly below parallel
下蹲至大腿平行或稍低于平行位置
- Ascent 上推过程：
- Drive up with full body power
全身发力推起
- Maintain core stability
保持核心稳定
- Extend knees and hips simultaneously
膝盖和臀部同时伸展
Precautions 注意事项
- Warm up thoroughly before training
热身充分再开始训练
- Maintain proper breathing rhythm
保持正确的呼吸节奏
- Avoid knee valgus (knees caving in)
避免膝盖内扣
- Don't overload weight
不要过度负重
Main Muscle Groups 主要训练肌群