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I-PE203 ye-Prone Leg Curl yoMgangatho oPhezulu waMandla weSixhobo sokuSebenza kweZihlunu
Ngokukodwa sebenzisa i-gastrocnemius, i-biceps femoris kunye neemveliso ezikhethekileyo ze-adductor magnus.Emva kokuba umthambo ukhetha ubunzima obufanelekileyo kwaye ulungelelanise iipads zomlenze kwindawo efanelekileyo, imisipha yomlenze ingasetyenziswa ngokufanelekileyo ngokudibanisa ithole.Indawo yokuqala inokulungiswa ukuze ihambelane nabasebenzisi abahlukeneyo.I-cam disc track yesayensi kwaye isengqiqweni. -
I-PE205 Hip Ukuxhwilwa kweZixhobo zoBuchwephesha beGym yoRhwebo
Imveliso ekhethekileyo yokuqeqesha i-adductor kunye nemisipha ye-abductor yethanga.Emva kokuba umthambo ekhetha ubunzima obufanelekileyo, unako ukukhupha okanye ukuhlutha amathanga omabini ukwenza imisipha yethanga ephakathi kunye necala (i-sartorius, i-adductor magnus, i-lateral rectus femoris, i-gracilis, kunye ne-adductor longus) Fumana umthambo osebenzayo.Uyilo lwesakhiwo lulungele phezulu naphantsi isixhobo, kunye counterweight ibekwe ngaphambili ukukhusela ngcono ubumfihlo bomsebenzisi. -
I-PE207 Ehleli Umlenze Wokucofa Umzi-mveliso othengisa izixhobo zeGym yobuGcisa
Yimveliso ekhethekileyo eyenza ubukhulu becala i-quadriceps, kwaye incedisa ekusebenziseni i-gluteus maximus kunye nezihlunu ze-gastrocnemius.Emva kokuba umthambo ekhethe ubunzima obufanelekileyo kunye nendawo yokuqala, wolula i-pedal yangaphambili ukuze imisipha yomlenze kunye neempundu isetyenziswe ngokufanelekileyo.
Inqwelo yesihlalo esilungelelanisiweyo ifanelekile kubasebenzisi bazo zonke iimilo kwaye iphuhlisa uluhlu olufanelekileyo lokunyakaza, kwaye kulula ukuyilungisa ukusuka kwindawo yokuhlala. -
PE208 Iqela Elimileyo Lethole leGym Ithole Lokunyusa umatshini
Imveliso ekhethekileyo yokusebenzisa izihlunu ze-gastrocnemius.Emva kokuba umthambo ukhetha ubunzima obufanelekileyo, i-toe tiptoe iqhubela igxalaba ukuba iphakame, ukuze izihlunu zethole zikwazi ukusetyenziswa ngokufanelekileyo.Sebenzisa i-posture yokuma ukuqeqesha izihlunu zethole, kwaye umphumo woqeqesho ungcono kunye nokusetyenziswa kokuzimela. ubunzima kunye nezixhobo.Indawo yokuqala ehlengahlengiswayo, ilungele abasebenzisi abohlukeneyo
