Umlenze Ukuzivocavoca Okunye Okuya Ezikhathini
Umshini we-angled leg is version somshini wokugcina wegundane , kanti i-angle ehlezi igxotshiwe kude ne-horizontal, ngokuvamile ku-45 degrees. Lokho kunika igama elihlukile lomshini wokunyathelisa wesigidi 45 we-sled.
Enye inzuzo yokunyathelisa umlenze we-angled kubaqeqeshi abakhulu kakhulu ukuthi ungashukumisa isisindo esingaphezulu kuso. Amaqembu ahlukahlukene emisipha asetshenziswa kuye ngokuthi isikhundla sezinyawo - i-quadriceps (phansi kwepuleti), ama-hamstrings no-butt (phezulu kwepuleti), kanye nezidakamizwa (ezigcwele epulatifini).
Ngokuqondene nazo zonke izivivinyo, musa ukuphakamisa kakhulu ukuqala nokuyeka uma ubuhlungu buzwa. Khumbula ukuphefumula ngesikhathi sesigaba sokuzama; ungabambeli umoya.
Isikhundla somzimba we-Legally Angled Legacy
- Hlala kumshini ngekhanda lakho futhi uhlose ngokumelene nokwesekwa okwenziwe kahle.
- Faka izinyawo ezinyaweni ezinyaweni mayelana nobubanzi be-hip-width, ukuqinisekisa ukuthi izithende ziyizicathulo. Imilenze kufanele yenze i-angle engaba ama-degree angama-90 emadolweni ngezinye izindlela ezingafani uma nje izithende zihlala phansi epulatifomu.
- Amadolo kufanele ahambisane nezinyawo futhi angakhothamanga ngaphakathi noma ngaphandle.
- Iphuzu lakho akufanele liphakanyiswe kusuka kusihlalo sokuhlala. Uma kunjalo, futhi imilenze ibukhali obukhali kakhulu, khona-ke udinga ukulungisa isihlalo emuva kuze kube yindawo enembile enikwe amandla. Ungakwazi ukubona lesi simo esimpofu lapho amadolo ebonakala phambi kwamehlo akho futhi uzizwa ucindezelekile.
- Qondanisa izingalo zokusiza.
I-Movement of the Legally Angled Leg Press
- Gcoba imisipha yomzimba bese ushaya ipulatifomu ngaphandle kwezithende nangaphambili ngokuphakamisa amadolo nezinkalo futhi uphonsele emuva esihlalweni sobukhosi.
- Izithende kufanele zihlale ziphaphathekile epulatifeni yonyawo futhi ngaphambili kwezinyawo noma izinzwane akufanele zisetshenziswe kuphela ukuhambisa iphambili phambili.
- Gcina ikhanda lihlale liqinile futhi libuyele emuva esihlalweni, futhi ungaphakamisi emuva okuphansi noma u-butt kusuka pad.
- Ungalokothi ukhiphe amadolo ngendlela yokuqhuma kodwa uveza uhla olugcwele lokunyakaza.
- Buyisela ipuleti yonyawo endaweni yokuqala ngokuvumela amadolo ukuba aguqe ngaphansi kokulawula ngenkathi egcina izinyawo zihlala phansi. Phinda lo msebenzi.
Imisipha Esebenza Ngomlenze We-Angled Press
Umshini we-angled leg press usebenza ngokuyinhloko ngama-quadriceps ngaphambili kwethanga. Njengendlela yokusebenza, ibuye isebenzise i- gluteus maximus muscle yamadokodo, izidakamizwa zethanga langaphakathi, kanye nesisindo samathole esisodwa. I-hamstrings ngemuva kwethanga kanye ne-gastrocnemius yethole isenza njengezinyathelo zokuhamba. Umshini we-angled leg leg is umsebenzi wokuzivocavoca.
Uma udinga, hlola uhlu oluyishumi oluphezulu futhi ubuyekeze ulwazi oluyisisekelo lokuqeqeshwa nolwazi lokuphepha .