MND-FS03 Entsha 3mm eshinyeneyo Oval Tube Gym Isixhobo Leg Press

I-MND-FS03 I-Leg Press Machine inokunceda ukwakha izihlunu eziphambili emilenzeni. Umshicileli womlenze usetyenziswa njengenxalenye yendlela yokomeleza umlenze okanye umatshini wokujikeleza wesekethe. Isetyenziselwa ukuphuhlisa iiiquadricepskunye nemisipha yethanga kunye ne-gluteus. Nangona kubonakala ngathi ngumsebenzi olula, kubalulekile ukufunda ukuwusebenzisa ngokufanelekileyo.

1. INDAWO YOKUQALA: Hlala kumatshini, ubeke umqolo wakho kunye ne-sacrum (ithambo lomsila) lisicaba ngokuchasene ne-backrest yomatshini. Beka iinyawo zakho kwipleyiti yokumelana, iinzwane zikhomba phambili kwaye ulungelelanise isihlalo sakho kunye nendawo yonyawo ukuze ukugoba emadolweni akho malunga ne-90 degrees kunye nezithende zakho zisicaba. Bamba kancinci naziphi na izibambo ezikhoyo ukuzinzisa umphezulu wakho ongentla. Ikhontrakthi ("ibrace") izihlunu zakho zesisu ukuze uzinzise umqolo wakho, qaphela ukuphepha ukunyakaza kumqolo wakho ophantsi kulo lonke ixesha lokuzilolonga.

2. Khupha kancinci kancinci ngelixa utyhala ipleyiti yokuxhathisa kude nomzimba wakho ngokubambisa i-glutes yakho, i-quadiceps kunye ne-hamstrings. Gcina izithende zakho zithe tyaba ngokuchasene nepleyiti yokumelana kwaye ugweme nayiphi na intshukumo kwindawo ephezulu.

3. Qhubeka nokwandisa izinqe kunye namadolo de amadolo afikelele kwindawo ekhululekile, eyongeziweyo, kunye nezithende zisagxininiswe ngokuqinile kwi-plate. Musa ukunyusa i-hyperextend (ukutshixa ngaphandle) amadolo akho kwaye uphephe ukuphakamisa i-butt yakho kwisihlalo sokuhlala okanye ukujikeleza umqolo wakho ophantsi.

4. Misa umzuzwana, emva koko ubuyele ngokukhawuleza kwindawo yakho yokuqala ngokuguquguqula (ukugoba) isinqe kunye namadolo, kwaye uvumele ipleyiti yokumelana ukuba ihambe kuwe ngokucothayo, ngendlela elawulwayo. Musa ukuvumela amathanga akho angaphezulu ukuba acinezele i-ribcage yakho. Phinda ushukume.

5.Ukuziqhelanisa nokwahluka: Ukucinezela umlenze omnye.

Phinda umthambo ofanayo, kodwa sebenzisa umlenze ngamnye ngokuzimeleyo

Ubuchule obungafanelekanga bunokukhokelela kukwenzakala. Lawula isigaba sokwandiswa ngokugcina izithende zakho zidibene nepleyiti kwaye ugweme ukuvala amadolo akho. Ngexesha lesigaba sokubuya, lawula ukunyakaza kwaye ugweme ukucinezela amathanga aphezulu ngokuchasene ne-ribcage yakho.