MND-FS03 Watsopano 3mm wandiweyani wa Oval Tube Gym Equipment Equipment Leg Press

MND-FS03 Leg Press Machine imatha kuthandizira kupanga minofu yayikulu m'miyendo. Makina osindikizira a mwendo amagwiritsidwa ntchito ngati gawo la kulimbikitsa mwendo kapena kulimbitsa thupi kwa makina. Amagwiritsidwa ntchito kupangaquadricepsndi minofu ya ntchafu komanso gluteus. Ngakhale kuti zikuwoneka ngati zolimbitsa thupi zosavuta, ndikofunikira kuphunzira momwe mungagwiritsire ntchito moyenera.

1. POYAMBIRA POSIDWA: Khalani mu makina, kuyika msana wanu ndi sacrum (tailbone) mopanda phokoso kumbuyo kwa makina. Ikani mapazi anu pa mbale yotsutsa, zala zikulozera kutsogolo ndikusintha malo anu ndi phazi lanu kuti maondo anu akhale pafupifupi madigiri 90 ndi zidendene zanu zaphwando. Gwirani pang'ono zogwirira zilizonse zomwe zilipo kuti mukhazikike kumtunda kwanu. Mgwirizano ("brace") minofu yanu ya m'mimba kuti mukhazikike msana wanu, samalani kuti musasunthike kumbuyo kwanu panthawi yonse yochita masewera olimbitsa thupi.

2. Kutulutsa mpweya pang'onopang'ono pamene mukukankhira mbale yotsutsa kutali ndi thupi lanu mwa kugwirizanitsa glutes, quadiceps ndi hamstrings. Sungani zidendene zanu molunjika motsutsana ndi mbale yotsutsa ndikupewa kusuntha kulikonse pamtunda.

3. Pitirizani kukulitsa chiuno ndi mawondo mpaka mawondo afika pamalo omasuka, otambasula, ndi zidendene zikukanikizidwabe mwamphamvu mu mbale. Osakulitsa (kutseka) mawondo anu ndikupewa kukweza matako anu pampando kapena kuzungulira kumbuyo kwanu.

4. Imani pang'onopang'ono, kenaka bwererani pang'onopang'ono kumalo anu oyambira mwa kusinthasintha (kupindika) m'chiuno ndi mawondo, ndikulola kuti mbale yotsutsa ikuyendereni pang'onopang'ono, molamulidwa. Musalole kuti ntchafu zanu zakumtunda zitseke nthiti zanu. Bwerezani mayendedwe.

5.Kusintha kwa masewera olimbitsa thupi: Kusindikiza mwendo umodzi.

Bwerezani zolimbitsa thupi zomwezo, koma gwiritsani ntchito mwendo uliwonse paokha

Njira yolakwika ingayambitse kuvulala. Lamulirani gawo lokulitsa mwa kusunga zidendene zanu kuti zigwirizane ndi mbale ndikupewa kutseka mawondo anu. Panthawi yobwerera, yendetsani kayendetsedwe kake ndikupewa kukanikiza ntchafu zam'mwamba motsutsana ndi nthiti zanu.