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Lever Kneeling Leg Curl

Umakhi woMsebenzi

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

Lever Kneeling Leg Curl ndi masewera olimbitsa thupi amphamvu omwe amalimbana makamaka ndi hamstrings, glutes, ndi minofu ya m'mbuyo, kupititsa patsogolo kamvekedwe ka minofu ndi kutsika kwa thupi lonse. Ndizoyenera kwa oyamba kumene komanso anthu apamwamba chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi masewera olimbitsa thupi. Zochita zolimbitsa thupi ndizopindulitsa kwa iwo omwe akufuna kupititsa patsogolo masewera awo othamanga, kuthandizira msana wawo, kapena kupititsa patsogolo ntchito zosema thupi lawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Kneeling Leg Curl

  • Gwirani pa padi ndi thupi lanu moyang'ana pansi ndi kumangirira mapazi anu pansi pa lever pad, kuonetsetsa kuti miyendo yanu yatambasula mokwanira.
  • Yambani kuchita masewera olimbitsa thupi mwa kupindika miyendo yanu m'mwamba, molunjika ku glutes, ndikusunga thupi lanu lonse.
  • Gwirani pachimake kwa mphindi imodzi, ndikufinya nyundo zanu pamwamba pa kayendetsedwe kake.
  • Pang'onopang'ono tsitsani miyendo yanu kubwerera kumalo oyambira, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake ndikupewa madontho adzidzidzi.

Izinto zokwenza Lever Kneeling Leg Curl

  • Mayendedwe Oyendetsedwa: Mukamachita masewera olimbitsa thupi, onetsetsani kuti mukuwongolera mayendedwe anu. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake, chifukwa izi zingachepetse mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala. M'malo mwake, yang'anani kugwiritsa ntchito hamstrings kuti mupirire kulemera kwake, ndiyeno muchepetse pang'onopang'ono.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana pakubwereza kulikonse. Izi zikutanthawuza kutambasula miyendo yanu pansi pa kayendetsedwe kake ndi kuipiringa momasuka momwe mungathere pamwamba. Izi zidzaonetsetsa kuti hamstrings yanu ikugwira ntchito nthawi yonse yochita masewera olimbitsa thupi.
  • Sungani

Lever Kneeling Leg Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Kneeling Leg Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Kneeling Leg Curl. Komabe, tikulimbikitsidwa kuti tiyambe ndi zolemera zopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu ndi luso lanu zikuyenda bwino. Ndibwinonso kukhala ndi mphunzitsi kapena wodziwa kukutsogolerani kuti muwonetsetse kuti muli ndi mawonekedwe oyenera ndikupewa kuvulala. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Kneeling Leg Curl?

  • Resistance Band Kneeling Leg Curl: Mukusintha uku, mumangiriza bandi yolimbana ndi chinthu cholimba ndikuchizunguza mozungulira akakolo anu, kenaka pindani miyendo yanu monga momwe mumachitira.
  • Cable Kneeling Leg Curl: Kusinthaku kumagwiritsa ntchito makina a chingwe kuti asakane, kumangirira chingwe kumapazi anu ndikuchita zopindika.
  • Kukhazikika kwa Mpira Wogwada Pamiyendo: Kusinthaku kumagwiritsa ntchito mpira wokhazikika pomwe mumagwada pansi ndikuyika akakolo anu pampira, kenaka mapiringa miyendo yanu, kukokera mpirawo kwa inu.
  • Ankle Weight Kneeling Leg Curl: M'mitundu iyi, mumamanga zolemera kuzungulira akakolo anu ndikuchita zopindika, kukulitsa kukana ndikuyambitsa minofu ya hamstring kwambiri.

Izinto zokufunda ezishisa ezivumelekile Lever Kneeling Leg Curl?

  • Deadlifts: Deadlifts ndi masewera ena omwe amalimbana ndi hamstrings, komanso glutes ndi kumbuyo. Mwa kulimbikitsa maderawa, mutha kusintha magwiridwe antchito anu mu Lever Kneeling Leg Curl ndikuchepetsa chiopsezo chovulala.
  • Mapapo: Mapapo ndi ntchito yogwira ntchito yomwe imayang'ana quadriceps, hamstrings, ndi glutes. Popeza kuti minofuyi imagwiritsidwanso ntchito panthawi ya Lever Kneeling Leg Curl, mapapo angathandize kukonza bwino, kugwirizanitsa, ndi mphamvu m'maderawa.

Amaxabiso angamahlekwane kanye Lever Kneeling Leg Curl

  • Gwiritsani ntchito ma curl mwendo wa makina
  • Kugwada kwa hamstring curl
  • Kupiringa mwendo ndi makina owonjezera
  • Kugwada mwendo ntchito ntchafu
  • Kulimbitsa Hamstring ndi makina owonjezera
  • Zolimbitsa thupi za Lever Kneeling Leg Curl
  • Kuchita masewera olimbitsa thupi ndi makina owonjezera
  • Kupiringa mwendo kwa minofu ya hamstring
  • Kugwada ma curls a mwendo
  • Kulimbitsa ma hamstrings ndi ma curls ogwada