MND-FS03 Nyowani 3mm gobvu Oval Tube Gym Equipment Leg Press

MND-FS03 Leg Press Machine inogona kubatsira kuvaka makiyi mhasuru mumakumbo. Mutambo wegumbo unoshandiswa sechikamu chekusimbisa gumbo kana kuti muchina wedunhu workout. Inoshandiswa kugadziraquadricepsuye hamstrings dzehudyu pamwe chete negluteus. Kunyange zvazvo zvichiita sechiitwa chakapfava, zvakakosha kuti udzidze kuishandisa nemazvo.

1. KUTANGA CHINZVIMBO: Gara mumuchina, uchiisa musana wako uye sacrum (tailbone) yakadzikama pakatarisana nemuchina wekumashure. Isa tsoka dzako pandiro yekupikisa, zvigunwe zvakatarisa mberi uye gadzirisa chigaro chako uye nzvimbo yetsoka kuitira kuti kupfugama mumabvi ako kune anenge 90 degrees uye zvitsitsinho zvako zvakadzika. Bata zvishoma zvibato zviripo kuti ugadzikane kumusoro. Contract ("brace") mhasuru dzako dzemudumbu kuti ugadzikane musana wako, chenjerera kudzivirira kufamba mumusana wako panguva yese yekurovedza muviri.

2. Exhale zvishoma nezvishoma paunenge uchisundira ndiro yekudzivirira kure nemuviri wako nekubata glutes yako, quadiceps uye hamstrings. Chengetedza zvitsitsinho zvako zvakadzikama pakatarisana nendiro yekupikisa uye udzivise chero kufamba mumucheto wepamusoro.

3. Ramba uchiwedzera mahudyu nemabvi kusvikira mabvi asvika panzvimbo yakasununguka, yakawedzerwa, uye zvitsitsinho zvichiri kumanikidzwa zvakasimba mundiro. Usaite hyperextend (kuvhara-kunze) mabvi ako uye dzivirira kusimudza butt yako kubva pachigaro pedhi kana kutenderedza kumashure kwako.

4. Imbomira kwekanguva, wozodzokera zvishoma nezvishoma kunzvimbo yako yekutanga nekushandura (kukotama) mahudyu nemabvi, uye kubvumira ndiro yekudzivirira kuti iende kwauri nenzira inononoka, inodzorwa. Usabvumira mahudyu ako epamusoro kudzvanya ribcage yako. Dzokorora kufamba.

5.Exercise Variation: Single-gumbo press.

Dzokorora chiitwa chimwechete, asi shandisa gumbo rega rega rega

Unyanzvi husina kunaka hunogona kukonzera kukuvara. Dzora chikamu chekuwedzera nekuchengetedza zvitsitsinho zvako zvakasangana neplate uye udzivise kuvhara kunze kwemabvi ako. Munguva yekudzoka, dzora mafambiro uye udzivise kumanikidza zvidya zvekumusoro kurwisa ribcage yako.