Thumbnail for the video of exercise: Lever Seated Leg Curl

Lever Seated Leg Curl

Umakhi woMsebenzi

Inhloko yeziNdawoNdaga za kukhoma, Mapahu mamindruji.
IdivayisiNyankole machine
Imimiselo eqhaphoHamstrings
Amashwa eqhaphoGastrocnemius, Sartorius
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Lever Seated Leg Curl

The Lever Seated Leg Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma hamstrings, komanso amagwira ntchito ndi ana a ng'ombe ndi ma glutes, kulimbikitsa mphamvu zochepetsera thupi komanso kukhazikika. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa kukana kumatha kusinthidwa kuti zigwirizane ndi zomwe munthu angathe. Anthu amatha kusankha masewerawa kuti awonjezere kutanthauzira kwa minofu ya mwendo, kupititsa patsogolo masewera olimbitsa thupi, kapena kuthandizira kupewa kuvulala ndi kukonzanso.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Seated Leg Curl

  • Khalani pamakina ndi nsana wanu molunjika pa pad, muteteze lap pad motsutsana ndi ntchafu zanu, pamwamba pa mawondo anu, ndikugwirani mbali zogwirira ntchito kuti mukhale bata.
  • Ndi zala zanu zolozera kutsogolo, tulutsani mpweya ndi kupiringa miyendo yanu mmwamba momwe mungathere popanda kukweza miyendo yapamwamba kuchokera pa pad, kukoka lever pad kumbuyo kwa ntchafu zanu.
  • Gwirani malo ogwirizanako kwakanthawi, kuwonetsetsa kuti minofu ya hamstring yanu ikugwira ntchito mokwanira.
  • Inhale ndi kubwerera pang'onopang'ono kumalo oyambira, kuonetsetsa kuti kayendetsedwe ka kayendetsedwe kake kapewedwe kamene kamagwetsa mwadzidzidzi ndikuvulaza. Bwerezani chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Lever Seated Leg Curl

  • Kusuntha Koyendetsedwa: Pewani chiyeso chogwiritsa ntchito mphamvu kapena kuchita masewera olimbitsa thupi mwachangu kwambiri. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Izi zidzakuthandizani kuonetsetsa kuti minofu yanu ikugwira ntchitoyo, osati kudalira mphamvu.
  • Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthawuza kutambasula miyendo yanu mokwanira pansi pa kayendetsedwe kake ndi kuipiringa mpaka momwe mungathere pamwamba. Pewani obwereza pang'ono chifukwa sangakupatseni phindu lonse la masewerawo.
  • Pewani Kulemera Kwambiri: Ngakhale zingakhale zokopa kuti muwonjezere kulemera kwakukulu, ndikofunikira kugwiritsa ntchito kulemera komwe kumakulolani.

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 kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira zoyeserera zingapo zoyambirira kuti awonetsetse kuti masewerawa akuchitika moyenera. Zochita izi ndizothandiza kwambiri polimbana ndi hamstrings.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Seated Leg Curl?

  • Kupiringa Miyendo Yoyimilira: Mwakusinthasintha uku, mumayima ndikupiringa mwendo umodzi nthawi imodzi kumatako anu pogwiritsa ntchito makina opiringirira mwendo.
  • Dumbbell Leg Curl: Kusiyanaku kumachitika ndikugona pamimba panu pa benchi lathyathyathya ndikupiringiza dumbbell yomwe ili pakati pa mapazi anu.
  • Kukhazikika Mpira Leg Curl: Kusinthaku kumachitika ndikugona chagada ndi zidendene zanu pa mpira wokhazikika, kenako kupindika mpirawo kumatako mwa kugwada.
  • Resistance Band Leg Curl: Kusinthaku kumachitika ndikumangirira gulu lolimbana ndi akakolo anu ndikupiringiza mwendo kumatako.

Izinto zokufunda ezishisa ezivumelekile Lever Seated Leg Curl?

  • Mapapu: Monga Lever Seated Leg Curl, mapapo amalunjika ku hamstrings ndi quadriceps. Ntchitoyi imaphatikizaponso kukhazikika ndi kukhazikika, zomwe zingathandize kuti miyendo yonse ikhale yogwira ntchito komanso kugwirizana.
  • Deadlifts: Deadlifts ndi masewera olimbitsa thupi omwe samangoyang'ana pa hamstrings, monga Lever Seated Leg Curl, komanso glutes ndi m'munsi kumbuyo, kupereka kulimbitsa thupi mozama kwambiri.

Amaxabiso angamahlekwane kanye Lever Seated Leg Curl

  • Gwiritsani ntchito ma curl mwendo wa makina
  • Zolimbitsa thupi zopiringa miyendo
  • Hamstring Workout yokhala ndi makina owonjezera
  • Kulimbitsa ntchafu atakhala mwendo kupindika
  • Lever Seated Leg Curl njira
  • Momwe mungapangire Lever Seated Leg Curl
  • Masewera olimbitsa thupi a Hamstring ndi makina owonjezera
  • Lever Seated Leg Curl ya ntchafu
  • Atakhala mwendo wopindika pamakina owonjezera
  • Zochita zolimbitsa thupi zamakina a hamstrings