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Lever Anama Leg Curl

Umakhi woMsebenzi

Inhloko yeziNdawoNdaga za kukhoma, Mapahu mamindruji.
IdivayisiNyankole machine
Imimiselo eqhaphoHamstrings
Amashwa eqhaphoGastrocnemius, Soleus
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Ukuxhumana kwe Lever Anama Leg Curl

The Lever Lying Leg Curl ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri hamstrings, komanso imagwira ntchito ya ana a ng'ombe ndi glutes, kulimbikitsa kukula kwa minofu ndi kuwongolera bwino. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yamphamvu. Anthu angafune kuchita izi kuti achepetse mphamvu zathupi, kupititsa patsogolo masewera olimbitsa thupi, komanso kuchepetsa chiopsezo cha kuvulala kwa miyendo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Anama Leg Curl

  • Onetsetsani kuti miyendo yanu yatambasulidwa bwino ndipo torso yanu ndi yafulati motsutsana ndi benchi, iyi ndi malo anu oyambira.
  • Yambani kuchita masewera olimbitsa thupi powerama pa bondo ndi kupindika miyendo yanu m'mwamba momwe mungathere pamene thupi lanu lonse lisasunthike.
  • Gwirani pachimake kwa kamphindi, ndikumanga minofu yanu.
  • Pang'onopang'ono tsitsani miyendo yanu kubwerera kumalo oyambira, kuonetsetsa kuti mukuyenda molamulidwa komanso osalola kuti zolemera zingobwerera pansi. Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Lever Anama Leg Curl

  • **Kuyenda Koyendetsedwa**: Pewani kuthamanga mothamanga. M'malo mwake, yang'anani pakuyenda pang'onopang'ono, kolamulirika, kupindika miyendo yanu m'mwamba ndikuyitsitsanso pansi. Izi zimathandizira kuti ma hamstrings azitha kugwira bwino ntchito ndikuletsa kuthamanga kuti zisatengeke.
  • **Pewani Hyperextension**: Musalole kuti miyendo yanu iwongole bwino kapena kutseka maondo mukamatsitsa kulemera kwake. Kulakwitsa kofala kumeneku kungapangitse kupanikizika kosafunikira pamagulu a mawondo. Sungani pang'ono mawondo anu ngakhale pansi pa kayendetsedwe kake.
  • ** Limbikitsani Moyo Wanu**: Khalani olimba pamimba yanu ndikuchita nawo masewera olimbitsa thupi. Izi zidzakuthandizani kukhazikika thupi lanu ndikuchepetsa chiopsezo cha kupsinjika kwa msana.
  • **Yang'anani pa Hamstrings **:

Lever Anama Leg Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Anama Leg Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Liing Leg Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti awonetsetse kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe kutentha ndi kutambasula pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Anama Leg Curl?

  • Kupiringa M'mwendo Woyimilira: Mwakusinthasintha uku, mumayima mwendo umodzi uku mukupindika wina ku thupi lanu pogwiritsa ntchito makina a chingwe kapena gulu lokana.
  • Kukhazikika Mpira Leg Curl: Mtunduwu umaphatikizapo kugona chagada ndi mapazi anu pa mpira wokhazikika, kenako kupindika miyendo yanu pokokera mpirawo kumbali yanu.
  • Slider Leg Curl: Pakusiyana uku, mumagona chagada ndikuyika zidendene zanu pama slider kapena matawulo pamalo osalala, kenaka pindani miyendo yanu poyendetsa zidendene zanu kupita ku thupi lanu.
  • Swiss Ball Hip Kukweza ndi Leg Curl: Izi zimaphatikizapo kugona chagada ndi zidendene zanu pa mpira waku Swiss, kukweza m'chiuno ndi kupindika miyendo yanu pokokera mpirawo ku thupi lanu.

Izinto zokufunda ezishisa ezivumelekile Lever Anama Leg Curl?

  • Deadlifts: Deadlifts imagwiranso ntchito hamstrings ndi glutes, zofanana ndi Lever Lying Leg Curl, koma zimagwiranso ntchito m'munsi ndi pachimake, zomwe zimathandizira ku mphamvu zonse ndi kukhazikika.
  • Mapapo: Mapapo ndi masewera ena ochita masewera olimbitsa thupi omwe amalimbana ndi hamstrings, quads, ndi glutes, kupereka masewera olimbitsa thupi apansi omwe amakwaniritsa Lever Lying Leg Curl pogwiritsira ntchito minofuyi kuchokera kumbali zosiyanasiyana.

Amaxabiso angamahlekwane kanye Lever Anama Leg Curl

  • Gwiritsani ntchito ma curl mwendo wa makina
  • Hamstring Workout yokhala ndi makina owonjezera
  • Kuchita masewera olimbitsa thupi pantchafu mwendo kupindika
  • Lever atagona mwendo kupindika chizolowezi
  • Hamstring kulimbitsa mwendo kupindika
  • Limbikitsani kulimbitsa thupi kwa makina kwa ntchafu
  • Kugona mwendo kupindika kuchita masewera olimbitsa thupi
  • Gwiritsani ntchito makina a hamstring
  • Kulimbitsa ntchafu mwendo kupindika
  • Kulimbitsa thupi mogwira mtima kwa hamstring ndi mwendo kupindika.