There is always someone keeping working out (part 41)(Original) 总有一个比你忙，比你穷，比你老的人在健身（四十一）

Dear Steemians,

The action recommended for everyone today is about leg extension, aimed at exercising the quadriceps femoris muscles, that is, the front of our thigh muscles.

今天的介绍的动作是坐姿腿屈伸，主要是针对股四头肌的锻炼，也就是我们的大腿正面的肌肉群。

Key Points 动作要领

1.Naturally sitting in the seat, you need to keep the lower back close to the seat and hold the grips with both hands at the same time.

自然坐在座椅上，腰背紧贴靠椅，两手握住握把。

2.Make your feet hook the bar, and pay attention to the distance and position.

将双脚勾于横杠，注意找到适合自己的距离和位置。

3.Keep hooking the bar and raise it at a higher speedbut do not use explosive force.

双脚勾住横杠向上抬，速度较快但不利用爆发力。

4.When lifting, you should make your legs not fully stretched, or you may hurt your joints. When they reach the peak, they pause for one second; when they can, they slow down.

抬起时双腿不可完全绷直，不然可能会受到损伤，到达顶峰时停顿一秒；可以放下时速度放慢。

5.Do not lift your buttocks or lower back away from the seat. Avoid leveraging and preventing injuries at the same time.

切勿将屁股或腰背抬离座椅，避免借力同时防止受伤。

This action can be done in groups of 6 or so, with 12 in each group, which can also be adjusted based on your own situation. ATTENTION:When practicing your legs, do remember to warm up. You can use deep weighted squat to finish it.

组数：此动作可做6组左右，每组12个，重量从轻至重逐渐适应，以动作规范为前提。注意事项：做这个动作之前需要热身。方式也很简单，做两三组无负重深蹲即可达到热身效果。

The quadriceps muscle is the most frequently practiced part of the leg muscles. For example, barbell squats and other more common leg exercise will strengthen quadriceps. My post is only for reference. If there is any suggestion, do let me know. Let’s make progress together!

股四头肌算是腿部肌肉中最经常练到部位，比如王牌动作杠铃深蹲以及其他比较常见的练腿动作都会练到股四头肌。我的健身文只是作为参考，如果有任何建议或是需要更多的帮助可以提出，大家共同进步！谢谢。

Chapter 1-37
Chapter 38
Chapter 39
Chapter 40

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