器械单腿仰卧蹲起

器械单腿仰卧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

器械单腿仰卧蹲起动作介绍

  • 股四头肌
  • 力量
  • 器械
  • 复合
  • 中级水平
  • 小腿, 臀大肌, 腘绳肌
器械单腿仰卧蹲起起始动作图解 点击放大器械单腿仰卧蹲起图解
器械单腿仰卧蹲起动作图解 点击放大器械单腿仰卧蹲起图解
器械单腿仰卧蹲起目标肌肉群图 目标肌肉群

器械单腿仰卧蹲起动作要领 —》我雷锋 我翻译

    Begin the exercise by settingup the hack machine byloading the weight you want to use.

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

    Position your feet at around shoulder width apart on the platform. Now lift your right foot from the platform and extend your leg out in front of you. Stand with a slight bend in your left knee.

    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 left thigh isaround parallel to your calf muscle. Keep your right leg extended to keep it clear of the platform when squatting.

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

    Repeat for desired reps and then repeat using your right leg.

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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