Preparation part
1. Prepare the barbell and barbell plates
2. Install and fix the barbell plates
Technical action part
1. Body position: Stand with your feet open to the left and right, shoulder-width apart, and keep your feet firmly on the ground.
Keep your knees toward your toes, and maintain a natural physiological curvature.
With your torso as the axis of the hip joint, bend forward about 45 degrees, hold the barbell with both hands in a straight, closed, and medium grip, and hang the barbell on the front of your calves.
2. Body posture and stability: tuck in your abdomen, straighten your chest, slightly retract your chin, look forward with both eyes, and keep your spine in a normal physiological curvature.
3. Movement direction and amplitude: resist resistance from bottom to top, and then restore the movement from top to bottom.
Pull the barbell upward to an upright standing position, and then downward until the torso forms an angle of about 45 degrees with the ground.
4. Speed and breathing: exhale forcefully for 2-4 seconds upward, and inhale for 2-4 seconds downward.
5. Safety Tips: When going down, the knee joint should always maintain normal physiological curvature, do not overextend and lock, and do not bend the knee.
Keep the waist and back straight at all times, do not bend the waist and arch the back.
6. Movement design principle: The biceps femoris is used as the target muscle, because the biceps femoris has the function of tilting the pelvis backward when the knee joint is straightened, so the whole movement process is to straighten the knee joint and tilt the pelvis backward, and the movement and function are consistent.
Hot Tags: barbell rod 10 kg, China barbell rod 10 kg manufacturers, suppliers, factory, barbell
