坐姿蹬腿

坐姿蹬腿

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本文由精彩健身网教练吴钩 翻译

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1 N' w3 [9 {) n7 M" T好还是坏，值不值得为之付出汗水呢？
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目的：

: ~/ p0 v6 @/ l; o7 }* G用大负重孤立地训练腿部达到降低下背受伤的风险。

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! o& ?0 O- t  l  T/ h+ w“坐姿蹬腿允许你使用一个非常大的重量并让大部分的腿部肌肉群都参作用。”MF训练顾问Jason Ferruggia这样说，而且他还强调，当使用高次数有节奏的汞血时次数和次数之间不要有停顿，这样为了腿部的生长你可以汞更多血到这个地方。

1 Q. f9 N! E6 M* F缺点：
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( N# m, K5 [& V6 I用一个非常大的重量做全程推举动作会使你处于受伤的风险之中。当胸部越靠近你的膝盖，你的下背变得更卷，使后背没法靠在垫子上。Ferruggia说“这样的话，大重量的坐姿蹬腿会对下背产生巨大的压力。”他推荐做有限范围内不停顿的汞血动作。这样膝盖只弯到90度。
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* g, x6 J( P+ `, H$ d结论：很好。如果执行这个警告。用蹬腿训练器打造结实大腿是个可靠方式。
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9 C& z# Z/ P' m$ O( [3 |注:如有错译欢迎指正
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The Leg Press
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Good or bad? Is this machine worth the sweat?

PURPOSE:
To train the legs in near isolation using heavy loads while minimizing the risk of injury to the lower back.

PROS:
"The leg press does allow you to use a great deal of weight while calling upon a lot of muscle mass," says MF training adviser Jason Ferruggia. And, he adds, when used for high reps with a "pumping cadence," in which you don't pause between reps, you can pump a lot of blood into the legs, priming them for growth.
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Using very heavy weights while lifting through a full range of motion can put you at risk for injury. The closer your knees come to your chest, the more likely your lower back will round and lose contact with the pad. "As it is, there is a great deal of pressure on the lower back during a heavy leg press," says Ferruggia. He recommends doing nonstop pumping reps through a limited range of motion; that is, bending your knees to only about 90 degrees.

VERDICT:
Good. If performed with caution, the leg press machine is a solid method for building solid legs.

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