俯卧蹬腿器蹲起

俯卧蹬腿器蹲起动作教学视频和图解及细节技巧来源于国外muscleandstrength网站,我爱注册送68元体验金网只做内容搬运工,不作商业用途,英文好的会员可以通过muscleandstrength直接访问原网站进行学习。投诉删除

俯卧蹬腿器蹲起动作介绍

  • 腘绳肌
  • 力量
  • 器械
  • 复合
  • 中级水平
  • 小腿, 臀大肌, 股四头肌
俯卧蹬腿器蹲起起始动作图解 点击放大俯卧蹬腿器蹲起图解
俯卧蹬腿器蹲起动作图解 点击放大俯卧蹬腿器蹲起图解
俯卧蹬腿器蹲起目标肌肉群图 目标肌肉群

俯卧蹬腿器蹲起动作要领 —》我雷锋 我翻译

    Set up the hack machine by loading the weight you want to use.

    Position yourself with your chest flat on the pad and shoulders up against the shoulder pads.

    Position your feet at around shoulder width apart on the bottom of the platform.

    Push up to take the weight off the stack, place your arms on the side handles of the machine and disengage the safety bars. This is the starting position for the movement.

    Slowly lower the weight down until your thighs are at approximately right angles with your calves.

    Pause, and then push the weight back up to the starting position without locking your knees at the top of the movement.

    Repeat for desired reps.

Exercise Tips:

    Do not lock your knees out at the top of the reps.

    Lower the weight slowly.

    Make sure your knees do not track out over your toes as this will cause undue stress to the knees.

    Keep your head up throughout the exercise - don't look down.


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