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Lever Anama Leg Curl

Umakhi woMsebenzi

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

The Lever Lying Leg Curl ndi masewera olimbitsa thupi otsika kwambiri omwe amayang'ana kwambiri ma hamstrings, komanso kuchititsa glutes ndi minofu ya ng'ombe. Zochita izi ndi zoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, pofuna kulimbitsa thupi lawo lakumunsi ndikuwongolera masewera awo. Kuchita Miyendo Yokhotakhota ya Lever imatha kukulitsa kamvekedwe ka minofu, kulimbikitsa mphamvu zosuntha zophulika, ndikuthandizira kupewa kuvulala polimbikitsa kukula kwa minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Anama Leg Curl

  • Ikani miyendo yanu pansi pa lever yopindika, kuonetsetsa kuti lever ikugwirizana ndi kumbuyo kwa akakolo anu.
  • Gwirani mbali zam'mbali zamakina kuti zikhazikike, ndikusunga torso yanu pabenchi.
  • Exhale ndi kupotoza miyendo yanu mmwamba momwe mungathere popanda kukweza miyendo yanu yakumtunda kuchokera pa pad, kusunga zala zanu zolozera komanso mayendedwe anu osalala komanso owongolera.
  • Pumani mpweya pamene mukubwezera pang'onopang'ono miyendo yanu kumalo oyambira, kuonetsetsa kuti mukuyenda bwino ndikupewa kusuntha kulikonse.

Izinto zokwenza Lever Anama Leg Curl

  • Kuyenda Kwambiri: Pamene mukuchita masewera olimbitsa thupi, onetsetsani kuti mukuyenda molamulidwa. Pewani kugwiritsa ntchito mphamvu kuti mukweze zolemera. M'malo mwake, gwiritsani ntchito hamstrings kuti mupirire kulemera kwanu kwa glutes, imani pamwamba, ndiyeno muchepetse kulemera kwake pang'onopang'ono. Izi zidzaonetsetsa kuti minofu ikugwira ntchito kwambiri komanso kuchepetsa chiopsezo cha kuvulala.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha kokwanira panthawi yolimbitsa thupi. Izi zikutanthawuza kutambasula kwathunthu miyendo yanu pansi pa kayendetsedwe kake ndi kupindika kulemera kwake momwe mungathere. Pewani kuchita ma theka-reps chifukwa izi zimachepetsa mphamvu ya masewerawo.
  • Pewani Arch

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 zolemetsa zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziyang'anira poyamba kuti awonetsetse kuti ntchitoyo ikuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati pali ululu uliwonse, uyenera kuyimitsidwa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Anama Leg Curl?

  • Kupiringa M'mwendo Woyimilira: Kusiyanaku kumaphatikizapo kuyimirira mwendo umodzi ndikugwiritsa ntchito inayo kupiringa kulemera kwa thupi lanu.
  • Kukhazikika Mpira Leg Curl: Kusiyanaku kumaphatikizapo kugona chagada ndi zidendene zanu pa mpira wokhazikika, kenaka mutembenuzire miyendo yanu ku thupi lanu mukukweza chiuno.
  • Dumbbell Leg Curl: Kusiyanaku kumaphatikizapo kugona pamimba pa benchi yathyathyathya ndi dumbbell yomwe ili pakati pa mapazi anu, kenaka mutembenuzire miyendo yanu ku thupi lanu.
  • Resistance Band Leg Curl: Kusinthaku kumaphatikizapo kumangirira gulu lolimbana ndi akakolo anu ndi kupindika mwendo wanu ku thupi lanu mutayima kapena mutagona.

Izinto zokufunda ezishisa ezivumelekile Lever Anama Leg Curl?

  • Deadlifts: Deadlifts imathandizira Lever Lying Leg Curls poyang'ana ma hamstrings ndi ma glutes kuchokera kumbali ina, komanso kugwirizanitsa msana ndi pakati, zomwe zingathandize kupititsa patsogolo mphamvu ndi kukhazikika.
  • Mapapo: Mapapo amagwira ntchito ku hamstrings, glutes, ndi quadriceps, zofanana ndi Lever Lying Leg Curls, komanso amatsutsa kusamvana ndi kugwirizana, zomwe zimawapangitsa kukhala owonjezera pazochitika zilizonse zapansi pa thupi.

Amaxabiso angamahlekwane kanye Lever Anama Leg Curl

  • Gwiritsani ntchito ma curl mwendo wa makina
  • Hamstring Workout yokhala ndi makina owonjezera
  • Kugona mwendo kupindika kuchita masewera olimbitsa thupi
  • Kulimbitsa ntchafu ndi makina owonjezera
  • Zolimbitsa thupi zopiringa miyendo za hamstrings
  • Lever atagona mwendo curl njira
  • Gwiritsani ntchito makina opangira ntchafu
  • Momwe mungachitire lever atagona mwendo kupindika
  • Kukula kwa Hamstring ndi ma curls am'miyendo
  • Zolimbitsa thupi zamakina a Lever kwa minofu ya miyendo