解释和演示健身动作

Alright, our first exercise today is the goblet squat. It's excellent for building lower body strength, especially your quads and glutes, while also improving your core stability. Watch closely as I demonstrate.

Okay, I'm ready. So, it's called a goblet squat, right?

That's right. Hold the dumbbell vertically against your chest, feet shoulder-width apart, and toes slightly out. Keep your chest up, look straight ahead, and squat down as if you're sitting in a chair. Make sure your knees track over your toes. Focus on depth while maintaining good form.

Got it. So, chest up, core tight, and go as low as I can. Should I feel it more in my quads or glutes?

You'll feel both, but if you push through your heels and squeeze your glutes at the top, you'll engage your glutes more. Give it a try. Pick up that dumbbell and let's see. Remember, slow and controlled.

Okay, here goes nothing... How's this first rep?

Not bad for a start! Your depth is good. Just one small adjustment: try to keep your lower back a bit flatter. You’re rounding slightly at the bottom. Think about pushing your hips back more as you descend.

Flatter back, got it. Pushing hips back. Let me try that on the next one.