exercise.id: 0578 Equipo: leverage machine
lever deadlift
exercise.body_part: upper legs exercise.target: glutes Grupo: hamstrings
exercise.synergist:
hamstrings quadriceps
exercise.instructions.title exercise.instructions.subtitle
Chinese
将座椅高度和脚踏板调整到您想要的位置。 坐在机器上，背部靠在垫子上，双脚平放在脚踏板上。 抓住把手或座椅侧面以保持稳定性。 收紧臀肌和腿筋，并通过脚后跟推动举重。 保持背部挺直，避免圆肩。 在动作的最高点完全伸展臀部，挤压臀部。 以受控的方式降低重量，保持臀肌和腿筋的张力。 重复所需的重复次数。
🇬🇧 English (Fallback)
Adjust the seat height and foot platform to your desired position. Sit on the machine with your back against the pad and your feet flat on the foot platform. Grasp the handles or the sides of the seat for stability. Engage your glutes and hamstrings, and push through your heels to lift the weight up. Keep your back straight and avoid rounding your shoulders. Extend your hips fully at the top of the movement, squeezing your glutes. Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings. Repeat for the desired number of repetitions.
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