This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
AI-generated illustration · face based on the member · not a photograph
DisclosureAI 生成示意：面部参考本人照片；身体、器械与背景为虚拟生成，不代表本人真实体型或训练记录。生成工具：内置 image_gen。
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Demonstration photos · 1Photos provided by 兄弟健美俱乐部站长本人（形象权利人） and licensed for display on this site.
Key points
- 01Back to the judges, arms raised with elbows bent, shoulder blades slightly drawn in to show the back.
- 02One leg stepped back with the toes pointed; calf, glutes and hamstrings tight.
- 03Head neutral, not tilted too far back.
Common mistakes
- Squeezing the shoulder blades too hard, so the middle of the back hollows and the sides disappear.
- Rear leg relaxed, so the calf is not displayed.