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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 masewera olimbitsa thupi omwe amayang'ana minofu ya hamstring, yomwe imathandiza kupititsa patsogolo kamvekedwe ka minofu, mphamvu, ndi kukhazikika m'munsi mwa thupi. Ndizoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yamphamvu yamunthu. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa sikuti amangowonjezera mphamvu za mwendo pamasewera osiyanasiyana ndi zochitika za tsiku ndi tsiku, komanso zimathandizira kupewa kuvulaza mwa kugwirizanitsa mphamvu za minofu yozungulira bondo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Seated Leg Curl

  • Khalani pamakina ndi nsana wanu motsutsana ndi pad, ikani miyendo yanu pansi pa lever pad, ndipo gwirani mbali za makinawo kuti mukhale okhazikika.
  • Pang'onopang'ono pindani miyendo yanu m'mwamba mwa kusinthasintha zingwe zanu ndikukokera lever pad kumatako anu, ndikusunga thupi lanu lonse.
  • Gwirani kugundana pamwamba kwa kamphindi, kenaka muchepetse pang'onopang'ono nsonga ya lever kubwerera kumalo oyambira, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake m'malo molola kulemera kukulamulirani.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Lever Seated Leg Curl

  • Kuyenda Koyendetsedwa: Pewani kulakwitsa komwe kumachitika nthawi zambiri pothamangira masewerawo. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono komanso owongolera. Izi zidzakuthandizani kugwirizanitsa minofu yanu ya hamstring mogwira mtima ndikupewa chiopsezo cha kupsinjika kapena kuvulala.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha konse panthawi yolimbitsa thupi. Yambani ndi miyendo yanu yotambasulidwa bwino, kenaka muipirire momwe mungathere. Izi zithandiza kuti ntchitoyi ikhale yogwira mtima.
  • Pewani Kugwiritsa Ntchito Momentum: Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kuti mukweze kulemera, m'malo modalira mphamvu za hamstrings. Izi zingayambitse kuvulala komanso zimachepetsanso mphamvu ya masewera olimbitsa thupi. Onetsetsani kuti mwakweza ndi kutsitsa nthawi zonse

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. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti ayang'ane fomu yanu kuti atsimikizire kuti mukuchita masewerawa molondola. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe kutentha ndi kutambasula pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Seated Leg Curl?

  • Kupiringa Miyendo Yoyimirira: Zochitazi zimachitika mutayimirira, nthawi zambiri pogwiritsa ntchito makina a chingwe, ndipo zimaphatikizapo kupindika mwendo umodzi molunjika kumatako.
  • Kukhazikika Mpira Leg Curl: Mtunduwu umafuna kuti mugone chagada ndi zidendene zanu pa mpira wosasunthika ndikupotoza miyendo yanu molunjika pathupi lanu, ndikumangirira pachimake ndi ma hamstrings.
  • Dumbbell Leg Curl: Izi zimachitika ndikugona pamimba pa benchi yathyathyathya ndikukhala ndi dumbbell pakati pa mapazi anu, ndikumangirira miyendo yanu kumatako.
  • Resistance Band Leg Curl: Mukusintha uku, mumangirira gulu lokanira pamtengo wolimba ndikulizunguliza mozungulira akakolo anu, kenako pindani miyendo yanu kumatako mukuyimirira.

Izinto zokufunda ezishisa ezivumelekile Lever Seated Leg Curl?

  • Ma Deadlifts amaphatikizanso Lever Seated Leg Curls pamene akulunjika ku hamstrings ndi glutes, omwe ndi magulu a minofu omwe amagwira ntchito panthawi yopiringa mwendo, koma mwanjira ina, potero amakulitsa mphamvu zonse za mwendo ndi kukhazikika.
  • Mapapu ndi masewera ena abwino kwambiri omwe amaphatikizana bwino ndi Lever Seated Leg Curls chifukwa amayang'ana ma quadriceps, hamstrings, ndi glutes, ofanana ndi ma squats, koma ndikugogomezera kwambiri pakuchita bwino ndi kugwirizana, zomwe zingapangitse ntchito yanu muzochita zolimbitsa thupi.

Amaxabiso angamahlekwane kanye Lever Seated Leg Curl

  • Gwiritsani ntchito ma curl mwendo wa makina
  • Atakhala pansi hamstring curl
  • Limbikitsani masewera olimbitsa thupi
  • Kulimbitsa ntchafu ndi makina owonjezera
  • Zolimbitsa thupi zopiringa miyendo
  • Gwiritsani ntchito makina opangira ntchafu
  • Hamstring Workout yokhala ndi makina owonjezera
  • Kupiringa mwendo wokhala pansi kwa hamstring
  • Kuchita masewera olimbitsa thupi ndi makina owonjezera
  • Kupiringa mwendo wokhala ndi zida zothandizira.