Cuộn Chân Sau Nằm Lever
Từng bước
Cách thực hiện
- Keep your torso flat on the bench as you fully extend your legs and grasp the side handles of the machine for stability.
- Exhale and slowly curl your legs up as far as possible without lifting your upper legs from the pad. Your back should remain straight and stationary at all times.
- Hold the contracted position for a moment as you squeeze your hamstrings.
- Slowly bring your legs back to the initial position as you inhale, ensuring a controlled movement. This completes one repetition.
Tổng quan
Về bài tập này
The Lever Lying Leg Curl is a strength training exercise that primarily targets the hamstrings, but also works the calf muscles and glutes, promoting muscle balance, strength, and endurance. It's suitable for individuals at all fitness levels, including athletes looking to improve their performance or individuals seeking to tone their lower body. People might choose this exercise for its effectiveness in muscle building, injury prevention, and its ability to enhance overall lower body power and stability.
Gợi ý từ huấn luyện viên
Mẹo kỹ thuật
Avoid the temptation to use momentum or to perform the exercise too quickly. The lifting and lowering phases should be done in a slow and controlled manner. This will ensure you are effectively working the muscles and not risking injury.
Make sure to fully extend your legs at the bottom of the movement and fully curl them up at the top. Some people make the mistake of not going through the full range of motion, which reduces the effectiveness of the exercise.
A common mistake is to lift the hips off the bench during the exercise. This can put unnecessary strain on your lower back
Khám phá thêm
Bài tập tương tự.
Cùng cơ chính, ưu tiên bài dùng cùng dụng cụ.