Zercher Squats
About this exercise
"Zercher Squats" targets the Oyoqlar muscle group, suitable for advanced. The main load falls on: Kvadriceps, Dumba mushaklari. Equipment needed: Shtanga.
Description
Barbellni tananing oldida tirsak bilan ushlab turish. Quadriseps, dumba va yadrolarni yuklaydi.
Instructions
1. Barbellni tirsagingizning burmasiga joylashtiring, uni tanangizga yaqin tuting.
2. Orqa tekis, ko'krak oldinga.
3. Tanani vertikal holda ushlab turishga harakat qilib, squatni bajaring.
4. Oyoqlaringizni erga tekkizib turing.
Muscles worked
Primary
Secondary
