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Lever Seated Leg Curl

Umakhi woMsebenzi

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

The Lever Seated Leg Curl ndi ntchito yolimbitsa mphamvu yomwe imayang'ana pa hamstrings, komanso kugwirizanitsa minofu ya ng'ombe ndi glutes. Ndioyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa cha kukana kwake kosinthika. Kuchita masewera olimbitsa thupi kungathandize kuchepetsa mphamvu za thupi, kupititsa patsogolo matanthauzo a minofu, ndi kuthandizira kupewa kuvulala, zomwe zimapangitsa kuti zikhale zowonjezera kwambiri pazochitika zilizonse zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Seated Leg Curl

  • Khalani pamakina ndi nsana wanu motsutsana ndi chithandizo chokhazikika ndikuyika miyendo yanu pansi pa lever pad, pad iyenera kukhudza ng'ombe yanu yapansi / chapamwamba.
  • Gwirani mbali zam'mbali zamakina kuti zikuthandizireni, awa ndi malo anu oyambira.
  • Kanikizani chitsulocho pansi pogwiritsa ntchito hamstrings (minofu kumbuyo kwa ntchafu yanu) pamene mukutulutsa mpweya, kuonetsetsa kuti thupi lanu lakumtunda likukhalabe pampando.
  • Imani pang'onopang'ono pansi pa kayendetsedwe kake, kenaka bweretsani pang'onopang'ono lever kumalo oyambira pamene mukupuma, ndikulola kuti hamstrings yanu itambasule.

Izinto zokwenza Lever Seated Leg Curl

  • **Sinthani Lever:** Lever iyenera kusinthidwa kuti igwirizane bwino ndi ana ang'ombe akumunsi, pamwamba pa akakolo anu. Ngati ndizokwera kwambiri, zimatha kukakamiza ana a ng'ombe anu mosafunikira ndipo ngati zili zotsika kwambiri, sizingafanane ndi hamstrings.
  • **Kuyenda Koyendetsedwa:** Mukamachita masewera olimbitsa thupi, pewani kugwiritsa ntchito mphamvu. M'malo mwake, gwiritsani ntchito kayendedwe kowongolera, kosalala kuti mupirire lever m'mwamba ndikuyitsitsanso pansi. Izi zidzaonetsetsa kuti hamstrings ikugwira ntchito osati kumbuyo kwanu kapena m'chiuno.
  • **Pewani Hyperextension:** Kulakwitsa kofala ndiko kupindika chowotchacho kutali kwambiri, zomwe zimapangitsa kuti chiuno chanu chinyamuke pampando. Izi zingayambitse

Lever Seated Leg Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Seated Leg Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Seated Leg Curl. Komabe, ndikofunikira kuti muyambe ndi kulemera kochepa kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti awonetse kaye kayendetsedwe kake. Angathenso kuyang'anira zoyesayesa zanu zoyamba kuti muwonetsetse kuti mukuchita bwino. Pang'onopang'ono, pamene mphamvu zanu ndi luso lanu zikuyenda bwino, mukhoza kuwonjezera kulemera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Seated Leg Curl?

  • Kupiringa Miyendo Yoyimirira: Kusinthaku kumachitika pamakina pomwe mumayima mwendo umodzi ndikupotoza mwendo wina kumatako.
  • Kukhazikika Mpira Leg Curl: Kusiyanaku kumachitika pansi ndi mpira wokhazikika. Mumagona chagada ndi mapazi anu pa mpira ndi kupindika miyendo yanu molunjika ku thupi lanu.
  • Resistance Band Leg Curl: Kusinthaku kumachitika ndi gulu lokana. Mumangiriza gululo pamtengo wolimba ndi kupindika mwendo wanu pathupi lanu mutayimirira.
  • Dumbbell Leg Curl: Kusinthaku kumachitika mutagona pansi pa benchi lathyathyathya ndi dumbbell yomwe ili pakati pa mapazi anu. Mumapinda miyendo yanu kumatako, ndikukweza dumbbell.

Izinto zokufunda ezishisa ezivumelekile Lever Seated Leg Curl?

  • Ma Deadlifts amathandizira Lever Seated Leg Curls pamene akugwira ntchito paminofu yam'mbuyo yam'mbuyo kuphatikiza ma hamstrings ndi glutes, omwe angathandize kupititsa patsogolo mphamvu ndi kusinthasintha kofunikira pakuyenda kwa ma curls a mwendo.
  • Mapapu ndiwowonjezera kwambiri kwa Lever Seated Leg Curls chifukwa amayang'ananso minofu ya mwendo, makamaka quadriceps ndi hamstrings, kulimbikitsa kukhazikika kwa minofu ndi kugwirizanitsa kwakuyenda bwino kwa miyendo.

Amaxabiso angamahlekwane kanye Lever Seated Leg Curl

  • Gwiritsani ntchito ma curl mwendo wa makina
  • Kuchita masewera olimbitsa thupi atakhala pansi
  • Zochita zolimbitsa thupi za Lever
  • Kulimbitsa ntchafu ndi makina owonjezera
  • Hamstring curl yokhala ndi mphamvu
  • Zolimbitsa thupi zopiringa miyendo
  • Kupiringa mwendo pamakina owonjezera
  • Gwiritsani ntchito makina opangira ntchafu
  • Kuchita masewera olimbitsa thupi kwa hamstrings ndi makina owonjezera
  • Kupiringata mwendo wokhala pansi kuti kulimbitsa ntchafu