Barbell step up.mp4
This is a compound lower body strength training exercise that mainly targets the following muscle groups:
这是一个复合性下肢力量训练动作，主要锻炼以下肌群：
- Quadriceps (front thigh muscles)
股四头肌（大腿前侧肌肉）
- Gluteus Maximus (buttocks muscles)
臀大肌（臀部肌肉）
- Calf muscles
小腿肌群
Correct form and technique:
正确的动作要领：
- Place the barbell across your upper back
将杠铃放置在肩部后方
- Stand in front of the box with proper posture
站在训练箱前，保持良好的姿势
- Step onto the box with one foot, extending through your hip and knee
一只脚踏上箱子，通过髋部和膝盖的伸展完成动作
- Keep your core engaged and back straight
保持核心稳定，背部挺直
- Control the movement as you step down
控制动作完成下放
Important notes:
注意事项：
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Beginners should practice without the barbell first, then gradually add weight once proper form is mastered. Ensure the box is stable and at an appropriate height.
初学者建议先不使用杠铃，掌握正确动作后再逐渐增加重量。确保训练箱稳固，高度适中。
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