I-MN-FS03 i-3mm ye-3mm ye-oval ye-oval ye-tube ye-tube ye-Gym Gouch Press

I-MNS03 yomatshini woshicilelo lomlenze unokunceda ukwakha izihlunu eziphambili kwimilenze. Umatshini wokushicilela umlenze usetyenziswa njengenxalenye yenkqubo yokomeleza umlenze okanye umsebenzi wesekethe. Isetyenziselwa ukuphuhlisaI-quadricepsIngqumbo yethanga kunye ne-glutus. Ngelixa kubonakala ngathi kukuzilolonga okulula, kubalulekile ukufunda indlela yokuyisebenzisa ngokufanelekileyo.

1. Indawo yokuqalisa: Hlala kumatshini, ubeka umva kunye ne-Stem (umsila) nxamnye ne-backst yomatshini. Beka iinyawo zakho kwiplate yokuchasana, iinzwane zibonisa phambili kwaye uhlengahlengise isihlalo sakho kunye nendawo yokugoba ukuze igobe lakho line-90 degrees ngeflethi yakho. Ukuqonda kancinci naziphi na izibambo ezikhoyo zokuzinzisa isiphelo sakho esingaphezulu. Ikhontrakthi ("Brace") izihlunu zakho zesisu ukuze uzinze umqolo wakho, lumka uphephe intshukumo yakho ephantsi kuwo wonke umsebenzi.

I-2. Ukukhuphela ngokuthe ngcembe ngelixa ukutyhala iplate yokuchasana nomzimba wakho ngokutsalwa kwe-gurves yakho, i-quadaps kunye nee-hamstrings. Gcina izithende zakho zithe tyaba kwiplate yokuchasana nokunqanda nayiphi na intshukumo kwisiphelo esiphezulu.

3. Qhubeka nokudlulisela amanqe akho kunye namadolo de amadolo afikelele kwindawo ehlaziyiweyo, eyandisiweyo, kunye nezithende azicinezele ngokuqinileyo kwiplate. Sukukhatywa kwe-hyperexax (ngaphandle) amadolo akho kwaye uphephe ukuphakamisa i-butt yakho kwi-pad okanye ukujikeleza umva wakho ophantsi.

4. Sula okwethutyana, emva koko ngokuthe ngcembe ubuyela kwisikhundla sakho sokuqala ngokuguqula (ukugoba) amanqe kunye namadolo, kunye nokuvumela iplate yokuxhathisa ukuya kuwe ngendlela ecothisayo. Musa ukuvumela amathanga akho aphezulu ukuba acinezele i-ribcage yakho. Phinda intshukumo.

5.Ukusasazwa kwe-5exer

Phinda umthambo ofanayo, kodwa sebenzisa umlenze ngamnye ngokuzimeleyo

Indlela engafanelekanga inokukhokelela ekulimaleni. Lawula iSigaba soKwandiso ngokugcina izithende zakho zinxibelelana neplate kwaye ziphephe ukukhangela amadolo akho. Ngexesha lesigaba sokubuya, lawula intshukumo kwaye uphephe ukucinezela amathanga aphezulu ngokuchasene ne-ribcage yakho.