绳索单腿屈腿后蹬动作要领 —》我雷锋 我翻译
Set up for the standing cable hamstring curl by attaching an ankle strap to the low pulley of a cable machine and setting the weight on the stack.
Position a block or a step in front of the machine to stand on for a better range of motion.
Attach the strap to your left ankle and stand on the on the block with your right foot, allowing your left foot to hang off to the side.
Stand with a slight bend in your knee and grab onto the machine with both hands for stability. This is the starting position.
Bending at the knee, slowlylift your left ankle up behind you toward your buttocks.
Raise your foot as high as comfortably possible and pause for a moment squeezing your hamstrings.
Slowly lower the weight to the starting position and repeat for desired reps.
Repeat using your right leg.
Keep you body as still as possible throughout the movement, moving only at the knee joint of the working leg. Choose a weight that allows you to complete the movement without jerking.
Control the weight as you raise and lower it. Don't allow the weight to drop to the stack.
Squeeze your hamstrings and pause at the top of the movement for added intensity.