Machine leg curl
BeginnerDosage recommandé
Séries
3-4
Reps
10-15 Rest 60-90 s (hypertrophy). 2-3 x 15-20 reps light load (endurance)
TIMER
REPOS
REPOS
ThighsCalves
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Execution
1
Lie face down on the bench (prone position)
2
Ankles under the padded roller, just above the heels
3
Grip the handles for stability
4
Curl the heels toward the glutes
5
Squeeze the hamstrings at the top (1-2 s)
6
Lower slowly, maintaining tension
