lever seated squat calf raise on leg press machine
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调整压腿机的座椅，使双脚放在踏板上时膝盖稍微弯曲。 坐在机器上，背部靠在靠背上，双脚平放在踏板上，与肩同宽。 将脚趾和脚掌放在踏板上，使脚后跟远离边缘。 松开安全手柄，并通过伸展膝盖将踏板推离您。 一旦膝盖完全伸展，弯曲小腿，慢慢降低脚后跟。 在底部停顿片刻，然后通过伸展小腿将踏板向后推。 重复所需的重复次数。
Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the footplate. Sit on the machine with your back against the backrest and your feet flat on the footplate, shoulder-width apart. Place your toes and the balls of your feet on the footplate, keeping your heels off the edge. Release the safety handles and push the footplate away from you by extending your knees. Once your knees are fully extended, slowly lower your heels by flexing your calves. Pause for a moment at the bottom, then push the footplate back up by extending your calves. Repeat for the desired number of repetitions.
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