ציטוט:
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פורסם במקור על ידי Troya
Position yourself in a hack squat machine with your back pressed firmly against the pad. Your feet should be just beyond shoulder width apart. Begin this exercise by squatting as though you are going to sit down in a chair. Squat to a point to where your thighs become parallel to the floor and then return to the start position. It is very important that you keep your back as straight as possible throughout this movement (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).
וזה..
Go a bit past parallel on the hack squat machine, which works the glutes, as well. Pause for a second at the bottom; then go straight back up, keeping your back flat against the pad at all times, which protects the lower back. “The movement back up is under control, push with your heels rather than your toes to keep the stress off your knees. At the top pause for a second before going back down.
פשוט אין לי כח לתרגם..
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אין צורך אחי תודה עזרת לי מאוד
אבל יש בעיה בראשון כתוב שהירך תהיה מקבילה לרצפה ובשני כתוב לרדת קצת יותר ..