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器械腿屈伸
lever leg extension

腿部leverage machine3-4 sets x 8-12 repsRest 90s
Target: quads · Secondary: hamstrings
lever leg extension demonstration

中文步骤

  1. 调整机器的座椅高度和靠背以适合您的身体。
  2. 坐在机器上，背部靠在靠背上，双脚放在脚垫上。
  3. 抓住手柄或侧杆以保持稳定性。
  4. 伸直膝盖，举起重物，向前伸展双腿。
  5. 在顶部暂停片刻，然后慢慢将重量放回起始位置。
  6. 重复所需的重复次数。

English Steps

  1. Adjust the seat height and backrest of the machine to fit your body.
  2. Sit on the machine with your back against the backrest and your feet on the footpad.
  3. Grasp the handles or sidebars for stability.
  4. Extend your legs forward by straightening your knees, lifting the weight.
  5. Pause for a moment at the top, then slowly lower the weight back to the starting position.
  6. Repeat for the desired number of repetitions.

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