How To

• Spread your legs shoulder-width apart and put a barbell over your shoulders behind your neck.
• Sit down while pulling your hips back and keep the tense on your core(abs) to prevent your upper body from leaning forward.
• Maintaining the upper body posture, push the ground with the feet and get up to return to the 1st position.

Sets: 5 sets
Reps: 10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight and focus on proper form and technique.

Keep your feet shoulder-width apart and toes slightly pointed outwards.

Engage your core and keep your back straight throughout the movement.

Lower your body by bending at the knees and hips, keeping your weight on your heels.

Go as low as you can while maintaining proper form, aiming for your thighs to be parallel to the ground.

Push through your heels to stand back up, squeezing your glutes at the top.

How To

• Stand with your upper body straight with your feet hip-width apart and hold a barbell on your back of shoulders.
• Place a foot forward and bend your knees until they reach a 90-degree angle by lowering your bottom.
• During the movement, maintain your upper body and back straight.
• With the weight placed on your front foot heel, push to return to the starting position.

Sets: 5 sets
Reps: 10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight to focus on proper form and technique.

Keep your core engaged and maintain a straight back throughout the exercise.

Take a step forward with one leg, keeping your knee directly above your ankle.

Lower your body by bending both knees until your back knee is just above the ground.

Push through your front heel to return to the starting position.

Alternate legs and repeat for the desired number of repetitions.

How To

• Place both feet slightly narrower than the shoulder-wide
• Grip the barbell a little wider than the shoulders
• Make sure the knees and arms do not overlap each other
• While maintaining the upper body position, do not bend your back and lift the barbell as if you are pushing the ground with your feet
• While keeping your abs tight, attach a barbell to your body when lifting it
• Fully stretch your body and contract your glute
• Lower barbell to floor and return to the starting position

sets: 5 sets
reps: 10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a lighter weight to focus on proper form and technique.

Keep your back straight and engage your core throughout the movement.

Keep your feet shoulder-width apart and grip the bar just outside your legs.

Initiate the movement by pushing through your heels and driving your hips forward.

As you lift the bar, keep it close to your body and avoid rounding your back.

Lower the bar back down in a controlled manner, keeping your back straight.

How To

• Hold the barbell shoulder-width and place it in front of your shoulders.
• Sit down while pulling your hips back. Keep your elbows raised so that the barbell keeps secured to your shoulders.
• With your chest, back, and entire upper body straight, stand up while pressing the ground with the bottoms of your feet.

Sets: 5 sets
Reps: 10 reps
Rest Time: 1min

🤖 CHAT GPT 코치의 의견을 들어볼까요?

Start with a lighter weight to focus on proper form and technique.

Keep your chest up and core engaged throughout the movement.

Place your feet shoulder-width apart and toes slightly turned out.

Lower yourself down by bending at the hips and knees, keeping your knees in line with your toes.

Push through your heels to stand back up, keeping your weight in your heels.

Focus on breathing and exhale as you push up from the squat position.

How To

• Stand with your upper body straight, with your feet hip-width apart, and put a barbell on your back.
• Take a large step on one leg to the side, then sit down with your hips pushed back.
• Bring one leg you stepped on to the center of your body and do the same with the other leg.

Sets: 5 sets
Reps: 10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight to focus on proper form and technique.

Keep your chest up and your back straight throughout the movement.

Take a wide step to the side, keeping your toes pointed forward.

Lower your body by bending your knee and hip, while keeping the other leg straight.

Push through your heel to return to the starting position.

Engage your core and maintain balance throughout the exercise.

How To

• Hold the barbell in an under-grip (palms facing back) with both hands just outside your hip.
• Sit with your feet hip-width apart and your butt back. At this time, lower the barbell in the vertical direction to the ground without shaking.
• Sit with your thighs parallel to the floor, taking care not to arch your back.
• While maintaining the upper body posture, stand up by pushing the floor with your feet.

Sets: 5 sets
Reps: 10 reps
Rest Time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight to focus on proper form and technique.

Place your feet shoulder-width apart and toes slightly pointed outwards.

Keep your back straight and core engaged throughout the exercise.

Lower your body by bending at the knees and hips, keeping your weight on your heels.

Go as low as you can while maintaining proper form, aiming for your thighs to be parallel to the ground.

Push through your heels to return to the starting position, squeezing your glutes at the top.