Lever Seated Leg Curl
分步讲解
动作要领
- Sit on the machine with your back against the padded support and place your legs under the lever pad, the pad should be touching your lower calf/upper ankle.
- Grasp the side handles of the machine for support, this will be your starting position.
- Push the lever down using your hamstrings (muscles at the back of your thigh) while exhaling, ensuring your upper body remains stationary on the seat.
- Pause briefly at the bottom of the movement, then slowly return the lever to the starting position while inhaling, allowing your hamstrings to stretch.
概览
关于这个动作
The Lever Seated Leg Curl is a strength-building exercise primarily targeting the hamstrings, while also engaging the calf muscles and glutes. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, due to its adjustable resistance. Performing this exercise can improve lower body strength, enhance muscle definition, and aid in injury prevention, making it an excellent addition to any workout regimen.
教练提示
姿势要点
The lever should be adjusted to fit snugly against your lower calves, just above your ankles. If it's too high, it can put unnecessary pressure on your calves and if it's too low, it may not effectively target your hamstrings.
When performing the exercise, avoid the temptation to use momentum. Instead, use a controlled, smooth motion to curl the lever up and then lower it back down. This will ensure that your hamstrings are doing the work and not your lower back or hips.
A common mistake is to curl the lever up too far, causing your hips to lift off the seat.
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