器械坐姿腿伸展(内八)

器械坐姿腿伸展(内八)动作教学视频和图解及细节技巧来源于国外muscleandstrength网站,我爱健身网只做内容搬运工,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

器械坐姿腿伸展(内八)动作介绍

  • 股四头肌
  • 力量
  • 器械
  • 孤立
  • 初学者
  • 没有
器械坐姿腿伸展(内八)起始动作图解 点击放大器械坐姿腿伸展(内八)图解
器械坐姿腿伸展(内八)动作图解 点击放大器械坐姿腿伸展(内八)图解
器械坐姿腿伸展(内八)目标肌肉群图 目标肌肉群

器械坐姿腿伸展(内八)动作要领 —》我雷锋 我翻译

    The toes in leg extension is a variation of the regular leg extension that will emphasize the outer thigh. Sit on the leg extension machine and adjust it so that the leg pad sits on your ankles.

    Then adjust the back rest so that your knees are just off the end of the seat.

    Select the weight you want to use on the stack. Secure yourself in the machine and point your toes inward towards one another.

    Take the weight off the stack by extending your legs slightly. This is the starting position for the exercise.

    Holding onto the handles for stability, and bending at the knees only, extend your legs out as far as possible.

    Hold for a count of 1 while squeezing your quads, and then slowly lower back to the starting position.

    The weight should not touch the stack.

    Repeat for desired reps.

Exercise Tips:

    Use a slow and controlled movement - do not "kick" the weights up.

    Pause at the top of the movement and squeeze your quads. This adds intensity to the leg extension.

    Leg extensions can be used as a pre-exhaust exercise for squats or other big compound movements. It is also used for the second exercise in compound/isolation supersets.

    Do not drop your toes down and back beyond your knees.At no point should your knees track out over your toes as it causes undue stress on the knee joints.


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