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器械腿弯举
lever lying leg curl

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

中文步骤

  1. 调整机器以适合您的身体并选择所需的重量。
  2. 面朝下躺在机器上，双腿伸直，脚跟靠在带衬垫的杠杆上。
  3. 抓住机器的手柄或侧面以保持稳定性。
  4. 保持上半身静止，呼气并尽可能向上弯曲双腿，但不要将臀部抬离垫子。
  5. 挤压腿筋时，保持收缩位置短暂停顿。
  6. 吸气并缓慢地将控制杆降低回起始位置。
  7. 重复所需的重复次数。

English Steps

  1. Adjust the machine to fit your body and select the desired weight.
  2. Lie face down on the machine with your legs straight and your heels against the padded lever.
  3. Grasp the handles or the sides of the machine for stability.
  4. Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
  5. Hold the contracted position for a brief pause as you squeeze your hamstrings.
  6. Inhale and slowly lower the lever back to the starting position.
  7. Repeat for the desired number of repetitions.

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