I-MND-HA37 Imishini yobungcweti yokwakha umzimba ukuqina Seated Leg Extension

Ukwandiswa komlenze, noma ukunwetshwa kwamadolo, kuwuhlobo lokuqeqeshwa kwamandla. Kungumnyakazo omuhle kakhulu wokuqinisa ama-quadriceps akho, angaphambili kwemilenze yakho engaphezulu.

Ukwandiswa kwemilenze ukuzivocavoca okuvame ukwenziwa ngomshini we-lever. Uhlala esihlalweni esinama-padded bese uphakamisa ibha enama-padded ngemilenze yakho. Ukuvivinya umzimba kusebenza ikakhulukazi imisipha ye-quadriceps engaphambili kwethanga-i-rectus femoris nemisipha ye-vastus. Ungasebenzisa lo msebenzi ukuze wakhe amandla aphansi omzimba kanye nencazelo yemisipha njengengxenye yokuqeqeshwa kwamandla.

Isandiso somlenze siqondise ku-quadriceps, okuyimisipha emikhulu yangaphambili kwethanga. Ngobuchwepheshe, lokhu kuwumsebenzi "ovulekile we-kinetic", ohluke "ekuvivinyweni okuvaliwe kwe-kinetic," njenge-squat.1 Umehluko ukuthi ku-squat, isitho somzimba osivivinyayo sigxilile (izinyawo ziphansi), ngenkathi esandisweni somlenze, uhambisa i-padded bar, okusho ukuthi imilenze yakho ayimi njengoba imile. umsebenzi, futhi ngaleyo ndlela uchungechunge lokunyakaza luvulekile ekwandiseni umlenze.

Ama-quad athuthuke kahle ekushayeleni ibhayisikili, kodwa uma i-cardio yakho igijima noma ihamba uvame ukuzivocavoca ama-hamstrings ngemuva kwethanga. Kulesi simo, ungase ufune ukuthuthukisa ama-quads ukuze abe ngaphezulu kokulingana. Ukwakha ama-quad akho nakho kungakhuphula amandla okunyakaza kokukhahlela, okungaba yinzuzo emidlalweni efana nebhola likanobhutshuzwayo noma ubuciko bokulwa.