腿部leverage machine3-4 sets x 8-12 repsRest 90s
Target: quads · Secondary: hamstrings, glutes
中文步骤
- 将杠杆机的座椅和脚踏平台调整到您想要的位置。
- 坐在机器上，背部靠在靠背上，双脚放在脚踏板上。
- 将手放在机器的手柄或侧面以保持稳定性。
- 将一只脚推到脚平台上，伸展腿直到几乎完全伸直。
- 暂停片刻，然后慢慢弯曲腿，回到起始位置。
- 换另一条腿重复上述步骤。
- 继续交替双腿达到所需的重复次数。
English Steps
- Adjust the seat and foot platform of the leverage machine to your desired position.
- Sit on the machine with your back against the backrest and your feet on the foot platform.
- Place your hands on the handles or sides of the machine for stability.
- Push one foot against the foot platform, extending your leg until it is almost fully straight.
- Pause for a moment, then slowly bend your leg and return to the starting position.
- Repeat with the other leg.
- Continue alternating legs for the desired number of repetitions.
Ready to Track Your Progress?
IronLog is a free, no-login, no-ads workout tracker. Your data stays 100% on your device. CSV export included.
Start Training FreeWorks offline · Install as app · No account needed