Kamara is carrying a squat rack with four plates on it.

卡马拉带着一个有四个盘子的深蹲架。

Even that dude spending 4 hours curling in the squat rack is probably too busy looking at himself in the mirror to bother passing any judgment towards you.

即使是那个花了 4 个小时蜷缩在深蹲架上的家伙，也可能忙着看着镜子里的自己，懒得对你做出任何评价。

That's where you put... make sure you have a squat rack, and you put the bar behind your head on your shoulders and you just squat as if you are sitting on a bench and come back up.

你要用到深蹲架，把头部后面的杠铃放到肩膀上，然后下蹲，蹲到你好像坐在椅子上那样，然后起立。

You can do calf raises, which is... you can do it on a squat rack, and you just hold the bar in the same position as you would a squat and just raise your legs up on your toes.

可以做提踵练习，可以借助深蹲架作提踵练习，和做蹲起一样把杠铃放到肩膀上，然后提起脚跟。