I-MND-FS03 I-Oval Tube Gym Equipment Leg Press entsha engu-3mm ubukhulu

Umshini Wokucindezela Imilenze we-MND-FS03 ungasiza ekwakheni imisipha ebalulekile emilenzeni. Umshini wokucindezela imilenze usetshenziswa njengengxenye yenqubo yokuqinisa imilenze noma ukuzilolonga ngomshini. Usetshenziselwa ukuthuthukisaama-quadricepskanye nemisipha yethanga kanye ne-gluteus. Nakuba kubonakala sengathi kuwukuzivocavoca okulula, kubalulekile ukufunda ukuthi ungakusebenzisa kanjani kahle.

1. ISIMO SOKUQALA: Hlala emshinini, ubeke umhlane wakho kanye ne-sacrum (ithambo lomsila) phansi eceleni kwesihlalo somshini. Beka izinyawo zakho epuletini lokumelana, izinzwane zakho zibheke phambili bese ulungisa isihlalo sakho kanye nesimo sonyawo ukuze ukugoba emadolweni akho kube cishe kuma-degree angu-90 nezithende zakho ziphansi. Bamba kancane noma yiziphi izibambo ezitholakalayo ukuze uzinzise umlenze wakho ongenhla. Nciphisa (“i-brace”) imisipha yakho yesisu ukuze uzinzise umgogodla wakho, qaphela ukuthi ugweme ukunyakaza emhlane wakho ophansi kulo lonke ukuzivocavoca.

2. Khipha umoya kancane kancane ngenkathi usunduza ipuleti lokumelana nomzimba wakho ngokufinyeza amalunga akho, ama-quadiceps kanye nama-hamstrings. Gcina izithende zakho ziqondene nepuleti lokumelana futhi ugweme noma yikuphi ukunyakaza engxenyeni engenhla.

3. Qhubeka welula izinqe namadolo akho kuze kube yilapho amadolo efika endaweni ekhululekile nenwetshiwe, izithende zisacindezelwe ngokuqinile epuletini. Ungaweluli amadolo akho kakhulu futhi ugweme ukuphakamisa izinqe zakho esihlalweni noma ukuvala umhlane wakho ophansi.

4. Misa isikhashana, bese ubuyela kancane endaweni yakho yokuqala ngokugoba izinqe namadolo, bese uvumela ipuleti lokumelana ukuthi lihambe liye kuwe kancane, ngendlela elawulwayo. Ungavumeli amathanga akho angaphezulu ukuthi acindezele izimbambo zakho. Phinda ukunyakaza.

5. Ukuguquguquka kokuzivocavoca: Ukucindezela ngomlenze owodwa.

Phinda ukuzivocavoca okufanayo, kodwa sebenzisa umlenze ngamunye ngokuzimela

Indlela engafanele ingaholela ekulimaleni. Lawula isigaba sokwelula ngokugcina izithende zakho zixhumene nepuleti futhi ugweme ukukhiya amadolo akho. Ngesikhathi sokubuya, lawula ukunyakaza futhi ugweme ukucindezela amathanga aphezulu ezimbanjeni zakho.