There is always someone keeping working out (part 38) (Original) 总有一个比你忙，比你穷，比你老的人在健身（三十八）

Dear Steemians,

It has been a long time since I wrote any post about bodybuilding. Now I’m excited to restart my fitness diary. Since my muscle was strained during the triceps training a few days ago, the first few chapters will talk about how to practice the legs. What I focus on is the biceps femoris muscle which is on the back of our thighs, as can be seen from the picture below.

有很久没有写过健身文了，今天正式重启，感觉很兴奋！由于前几天练肱三头肌时肌肉有些拉伤，所以前几章就从练腿开始吧，今天的主角肌肉是股二头肌，也就是位于我们大腿背面的肌肉，大概位置如下图。

Picture from pixabay.com

The movement introduced today is a classic one called The equipment we use to practice it can be seen in the gym. It is called Seated Leg Curl.

今天介绍的动作是一个很经典且用到的器械在健身房几乎都能看到的，名叫坐姿腿弯举。

Key points 动作要领

The back and buttocks should be attached to the seat, especially when lifting your legs, do not leave the seat.

背部和臀部紧贴座椅，尤其是发力时臀部勿离开座椅，以免借力。

The angle between the calf and thigh are supposed to be kept less than 60 degrees when bending, and the whole leg should be less than 180 degrees when retracting so as not to damage the knee.

弯举时小腿和大腿的角度尽量不要小于60度，收回时整条腿应小于180度，以免损伤膝盖。

Try to do it fast but slow down when putting down your legs and remember not to pursue speed too much.

尽量做到快收慢放，但不要过于追求速度。

Try to pause for one second when bending to the minimum angle.

做弯举动作收缩到最小角度时尽量停顿一秒。

This action can be done in groups of 4-6, about 12 in each group, which can also be adjusted based on your own situation. The first two groups can be regarded as a warming-up, and you can properly increase the weight in the last few groups. Pay attention to the fact that you need to warm up before you do any exercise. The warming-up time varies from person to person.

此动作可做4-6组，每组12个左右，也可以根据自身情况设定。头两组热身，后几组可以适当地递增重量。注意做任何练习时应先热身，热身时间因人而异，一般出微汗即可。

It is of great importance for us to practice the leg muscles. Although it is not easy to train your legs, you should not neglect such exercise. If you are not good at it, learn to do step by step. Do some leg aerobic exercise first, such as running or rope skipping. In addition, my post is only for reference. If there is any suggestion, do let me know. Let’s make progress together!

腿部肌肉其实对人来说非常重要，虽然腿练起来不容易，但健身千万不要忽略练腿。如果腿部肌肉比较薄弱的朋友，那就要学会循序渐进，先做一些腿部的有氧运动，比如跑步跳绳。另外，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！

Chapter 1-37

My video is at DLive