腿部barbell3-4 sets x 8-12 repsRest 90s
Target: hamstrings · Secondary: lower back
中文步骤
- 首先站立，双脚分开与肩同宽，将杠铃放在上背部。
- 保持背部挺直，核心肌群参与，臀部向前转动，将臀部向后推，就好像你试图用臀部触碰身后的墙壁一样。
- 降低躯干直到与地面平行，感觉腿筋被拉伸。
- 暂停片刻，然后通过挤压臀部并将臀部向前推回到起始位置。
- 重复所需的重复次数。
English Steps
- Start by standing with your feet shoulder-width apart and the barbell resting on your upper back.
- Keeping your back straight and your core engaged, hinge forward at the hips, pushing your buttocks back as if you were trying to touch the wall behind you with your glutes.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- Pause for a moment, then return to the starting position by squeezing your glutes and pushing your hips forward.
- Repeat for the desired number of repetitions.
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