Barbell squat with mini band.mp4

This is a compound exercise that combines the benefits of traditional barbell squats and mini resistance bands. 这是一个复合运动，结合了传统杠铃深蹲和迷你弹力带的优点。

Target Muscle Groups 主要目标肌群：

• Quadriceps (front thigh) 股四头肌（大腿前侧）
• Gluteus Maximus 臀大肌
• Hamstrings (back thigh) 腘绳肌（大腿后侧）
• Core muscles 核心肌群

Important Notes 注意事项：

• Ensure correct band placement, usually above the knees 确保弹力带位置正确，通常放在膝盖上方
• Maintain neutral spine position 保持脊柱中立位置
• Keep knees aligned with toes while squatting 下蹲时膝盖与脚尖方向一致
• Breathing pattern: inhale while descending, exhale while pushing up 呼吸配合：下蹲时吸气，上推时呼气

Key Steps 动作要领：

1. Place mini band above thighs 将迷你弹力带套在大腿上方
2. Position barbell below shoulders 肩膀下方放置杠铃
3. Feet shoulder-width apart, toes slightly pointed outward 双脚与肩同宽，脚尖略微向外
4. Keep core tight, slowly squat down 保持核心收紧，缓慢下蹲
5. Lower until thighs are parallel to the ground or slightly below 达到大腿平行地面或稍低位置
6. Drive through heels to push up 通过脚跟发力向上推起