I-MND-FS03 New 3mm Eyi-Oval Tube Equipy Opment Leg Press

Umshini wokucindezela we-MND-FS03 ungasiza ekwakheni imisipha ebalulekile emilenzeni. Umshini wokucindezela we-leg usetshenziswa njengengxenye yenqubo yokuqinisa umlenze noma umshini wokujikeleza womshini. Kusetshenziselwa ukuthuthukisaQuadricepsnama-hamstrings ethanga kanye ne-puteus. Ngenkathi kubukeka njengokuvivinya umzimba okulula, kubalulekile ukuze ufunde ukuyisebenzisa kahle.

1. Isikhundla sokuqala Beka izinyawo zakho epuletini lokumelana, izinzwane ezikhomba phambili bese ulungisa isihlalo sakho nesikhundla sezinyawo ukuze ukugoba amadolo akho kungama-90 degrees akho ama-degree angama-90. Bamba kancane noma yiziphi izibambo ezitholakalayo ukuze uzinze umkhawulo wakho ongenhla. Inkontileka ("brace") imisipha yakho yesisu ukuqinisa umgogodla wakho, qaphela ukugwema ukunyakaza emhlane wakho ophansi kulo lonke umsebenzi.

2 Gcina izithende zakho zicabangele ipuleti lokumelana futhi zigweme noma yikuphi ukunyakaza emaphethelweni aphezulu.

3. Qhubeka ukunwebisa okhalweni kanye namadolo kuze kufike amadolo afinyelela endaweni evuselelekayo, eyengeziwe, nezithende zisacindezela ngokuqinile epuletini. Musa ukwenza i-hyperextend (ukukhiya) amadolo akho futhi uvikele ukuphakamisa i-butt yakho esihlalweni se-ped yesihlalo noma ukuzungeza emuva.

4. Misa okwesikhashana, bese ubuyela kancane endaweni yakho yokuqala ngokushintshana (ukugoba) okhalweni namadolo, futhi uvumele ipuleti lokumelana likudlulele kuwe ngendlela ehamba kancane. Ungavumeli amathanga akho aphezulu ukuze acindezele ubamba wakho. Phinda ukunyakaza.

Ukuhlukahluka kwe-5.Exercise: Ukucindezela komlenze owodwa.

Phinda umsebenzi ofanayo, kepha sebenzisa umlenze ngamunye ngokuzimela

Indlela engafanele ingaholela ekulimaleni. Lawula isigaba sengemuva ngokugcina izithende zakho ukuxhumana nepuleti futhi zigweme ukuvala amadolo akho. Ngesikhathi sesigaba sokubuya, lawula ukunyakaza futhi ugweme ukucindezela amathanga aphezulu ngokumelene ne-ubambo lakho.