exercise.id: 0599 Equipo: leverage machine
lever seated leg curl
exercise.body_part: upper legs exercise.target: hamstrings Grupo: calves
exercise.synergist:
calves
exercise.instructions.title exercise.instructions.subtitle
Chinese
调整机器以适合您的身体，然后坐在机器上，背部靠在靠背上。 将小腿放在带衬垫的杠杆下方，就在脚踝上方。 抓住机器两侧的手柄以提供支撑。 保持大腿不动，呼气并尽可能向上弯曲双腿。 挤压腿筋时，保持收缩位置短暂停顿。 吸气并缓慢地将控制杆降低回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Adjust the machine to fit your body and sit on it with your back against the backrest. Place your lower legs under the padded lever, just above your ankles. Grasp the handles on the sides of the machine for support. Keeping your upper legs stationary, exhale and curl your legs up as far as possible. Hold the contracted position for a brief pause as you squeeze your hamstrings. Inhale and slowly lower the lever back to the starting position. Repeat for the desired number of repetitions.
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