I-MND-FS03 Okusha okungu-3mm okuwugqinsi kwe-Oval Tube Gym Equipment Equipment Leg Press

I-MND-FS03 Leg Press Machine ingasiza ekwakheni izicubu ezibalulekile emilenzeni.Umshini wokucindezela umlenze usetshenziswa njengengxenye yendlela yokuqinisa umlenze noma umsebenzi wokujikeleza umshini.Isetshenziselwa ukuthuthukisaama-quadricepskanye nemisipha yethanga kanye ne-gluteus.Nakuba kubonakala kuwumsebenzi olula, kubalulekile ukufunda ukuwusebenzisa ngendlela efanele.

1. INDAWO YOKUQALA: Hlala emshinini, ubeke umhlane wakho nesacrum (ithambo lomsila) libheke endaweni engemuva yomshini.Beka izinyawo zakho epuleti lokumelana, izinzwane zibheke phambili futhi ulungise isihlalo sakho nonyawo lwakho ukuze ukugoba emadolweni akho kube cishe ama-degree angu-90 izithende zakho ziphansi.Bamba kancane noma yiziphi izibambo ezitholakalayo ukuze uzinzise umkhawulo wakho ongaphezulu.Inkontileka ("i-brace") imisipha yakho yesisu ukuze uqinise umgogodla wakho, qaphela ukugwema ukunyakaza emhlane wakho ophansi kulo lonke umsebenzi.

2. Khipha umoya kancane ngenkathi usunduza ipuleti lokumelana kude nomzimba wakho ngokubamba ama-glutes akho, ama-quadiceps namanyonga.Gcina izithende zakho ziphansi ngokumelene nepuleti lokumelana futhi ugweme noma yikuphi ukunyakaza endaweni engaphezulu.

3. Qhubeka unweba izinqulu namadolo kuze kube yilapho amadolo efika endaweni ekhululekile, enwetshiwe, izithende zisacindezelwe ngokuqinile epuletini.Ungafaki i-hyperextend (ukuvala ngaphandle) amadolo akho futhi ugweme ukuphakamisa i-butt yakho ukusuka ku-pad yesihlalo noma ukuzungeza umhlane wakho ophansi.

4. Yima isikhashana, bese ubuyela kancane endaweni yakho yokuqala ngokugoba (ukugoba) izinqulu namadolo, futhi uvumele ipuleti lokumelana liqonde kuwe kancane, ngendlela elawulwayo.Ungavumeli amathanga akho angaphezulu ukuthi acindezele i-ribcage yakho.Phinda ukunyakaza.

5.Ukuguquguquka Kokuzivocavoca: Cindezela umlenze owodwa.

Phinda umsebenzi ofanayo, kodwa sebenzisa umlenze ngamunye ngokuzimela

Indlela engafanele ingaholela ekulimaleni.Lawula isigaba sokunweba ngokugcina izithende zakho zixhumene nepuleti futhi ugweme ukukhiya amadolo akho.Phakathi nesigaba sokubuya, lawula ukunyakaza futhi ugweme ukucindezela amathanga angaphezulu ngokumelene ne-ribcage yakho.