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Leg Curl

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Nqeeb Ib hliKoov kev muag tsug., Cov healing no mah med wv nuv.
Cov khoom sivKei-a buleliy Stability ball.
Ib tej VajHamstrings
Ib tej Vaj themGastrocnemius, Sartorius, Soleus
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Leg Curl

Leg Curl yog ib qho kev tawm dag zog lub cev qis uas feem ntau tsom rau cov leeg nqaij, tab sis kuj ua haujlwm ntawm cov nyuj thiab glutes, txhawb cov leeg nqaij, lub zog, thiab kev sib npaug. Nws yog haum rau txhua leej txhua tus los ntawm beginners mus rau siab heev enthusiasts, raws li nws tau yooj yim kho kom haum rau ib tug neeg lub cev qoj ib ce thiab cov hom phiaj. Cov neeg yuav xav ua qhov kev tawm dag zog no los txhim kho lawv lub cev qis zog, txhim kho kev ua kis las, lossis ua tiav cov ceg tawv thiab txhais ceg.

Qhia txog: Lub thibkis Step-by-Step Leg Curl

  • Khaws koj lub cev tiaj tus ntawm lub rooj zaum thaum koj tuav koj ob txhais ceg hauv qab lub lever.
  • Curl koj ob txhais ceg kom deb li deb tau yam tsis tau nqa ob txhais ceg ntawm lub ncoo, kom ntseeg tau tias koj exhale thaum lub sijhawm txav no.
  • Thaum koj ntaus txoj haujlwm tau cog lus tag nrho, tuav nws ib pliag thaum koj nyem koj cov leeg.
  • Maj mam nqa koj ob txhais ceg rov qab mus rau qhov chaw pib thaum koj ua pa, ua kom lub zog tswj tau, thiab rov ua cov txheej txheem rau tus lej xav tau rov ua dua.

Nruab ntxaug ntawv Leg Curl

  • **Controlled Movements**: Tsis txhob siv lub zog los nqa qhov hnyav. Hloov chaw, tsom mus rau qeeb thiab tswj kev txav. Qhov no ua kom ntseeg tau tias koj cov leeg mob ua haujlwm thiab tsis yog tag nrho koj lub cev. Qhov no kuj tseem pab tiv thaiv kev raug mob los ntawm tam sim ntawd, jerky txav.
  • **Full Range of Motion**: Nco ntsoov mus dhau qhov kev tawm suab tag nrho. Qhov no txhais tau tias tag nrho koj ob txhais ceg thiab tom qab ntawd curling lawv kom deb li deb tau yooj yim. Qhov no yuav pab kom koom nrog txhua qhov chaw ntawm cov leeg nqaij.
  • ** Tsis txhob Hyperextension **: Ib qho yuam kev feem ntau yog hyperextending lub hauv caug nyob rau hauv qab ntawm lub zog. Qhov no tuaj yeem ua rau tsis tsim nyog rau lub hauv caug pob qij txha. Hloov chaw, cia me ntsis

Leg Curl FAQs

Tuaj nov cuag Leg Curl?

Yog lawm, cov neeg pib tuaj yeem ua Leg Curl ce. Nws yog ib qho kev tawm dag zog zoo rau kev ntxiv dag zog rau cov leeg. Txawm li cas los xij, nws yog ib qho tseem ceeb rau cov neeg pib pib nrog lub teeb yuag kom ntseeg tau tias lawv siv daim ntawv raug thiab tiv thaiv kev raug mob. Raws li lawv tau yooj yim dua nrog kev tawm dag zog, lawv tuaj yeem maj mam nce qhov hnyav. Nws kuj tseem muaj txiaj ntsig zoo kom muaj tus kws qhia lossis cov kws paub txog kev ua haujlwm hauv gym-goer saib xyuas kom paub tseeb tias qhov kev tawm dag zog tau ua kom raug.

Yuav ua li cas kev sau ntawv tso? Leg Curl?

  • Liing Leg Curl: Hauv qhov kev hloov pauv no, koj pw ntawm lub rooj zaum nrog koj ob txhais ceg txuas ntxiv thiab curl lawv ntawm koj lub cev siv lub zog.
  • Standing Leg Curl: Qhov kev hloov pauv no xav kom koj sawv ntawm ib ceg thaum curling rau lwm qhov ntawm koj lub pob tw siv lub tshuab cable.
  • Stability Ball Leg Curl: Qhov no suav nrog kev pw ncaj nraim ntawm koj sab nraub qaum thiab tso koj txhais taw rau ntawm lub pob ruaj khov, ces curling lub pob ntawm koj lub cev siv koj ob txhais ceg.
  • Dumbbell Leg Curl: Hauv qhov kev hloov pauv no, koj pw lub ntsej muag thiab tso lub dumbbell ntawm koj txhais taw, ces curl koj ob txhais ceg ntawm koj lub cev.

Yuav ntawm li cas kev caij kab mob los tso tso Leg Curl?

  • Deadlifts tuaj yeem ntxiv cov ceg curls vim tias lawv koom nrog hamstrings thiab glutes, zoo ib yam li cov ceg curls, tab sis kuj ua haujlwm rau sab nraub qaum thiab cov tub ntxhais, txhim kho tag nrho lub zog thiab ruaj khov.
  • Lunges yog lwm qhov kev tawm dag zog uas ua kom cov ceg curls, vim tias lawv tsis tsuas yog ua haujlwm ntawm cov leeg pob txha, tab sis tseem tsom rau quads thiab glutes, pab kom sib npaug ntawm cov leeg nqaij thiab txhim kho kev ua haujlwm zoo.

Cov ntawv cov tuam tsev muaj kev khiav Leg Curl

  • Stability pob ceg curl workout
  • Hamstring ce nrog lub pob stability
  • Thigh workouts siv pob stability
  • Stability pob ce rau ob txhais ceg
  • Leg curl exercise variations
  • Strengthening hamstrings nrog stability pob
  • Stability pob workouts rau ncej puab
  • Ob txhais ceg curl tsis muaj khoom siv gym
  • Kev tawm dag zog hauv tsev rau hamstrings
  • Ua haujlwm zoo ncej puab nrog lub pob ruaj khov.