腘绳肌 大腿 龙门架/绳索 #3235
Cable Assisted Inverse Leg Curl
动作演示
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动作速览
- 目标肌肉
- 腘绳肌
- 身体部位
- 大腿
- 所需器械
- 龙门架/绳索
- 主要协同肌
- 臀肌
协同肌群
臀肌 小腿三头肌
动作步骤
- 1
调整缆绳机，使脚踝附件处于最低设置。
- 2
面朝下躺在长凳上，双腿伸直，将脚踝固定装置固定在脚踝上。
- 3
握住长凳的把手以保持稳定。
- 4
保持上半身静止，呼气，弯曲膝盖，将双腿向臀肌方向卷起。
- 5
在动作的最高点暂停片刻，挤压你的腿筋。
- 6
吸气并慢慢降低双腿回到起始位置。
- 7
重复所需的重复次数。
English instructions（英文原版步骤）
- Adjust the cable machine so that the ankle attachment is at the lowest setting.
- Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
- Hold onto the handles of the bench for stability.
- Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
- Pause for a moment at the top of the movement, squeezing your hamstrings.
- Inhale and slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
