How To: Seated Leg Curl (Cybex) ScottHermanFitness English Spanish

How To: Seated Leg Curl (Cybex)YouTube↗ IA↗(long shot)
Howto & Style 1.3M views 6K likes 280 dislikes 05 Oct 2009

ScottHermanFitness 2.8M subscribers United States YouTube↗

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What's going on guys? I'm Scott from Scotthermanfitness.com

¿Qué está pasando chicos? Soy Scott de Scotthermanfitness.com

if you're looking for a great way to target your hamstrings

Si estás buscando una excelente manera de apuntar tus isquiotibiales

I'm here at the seated leg Curl Cybex machine now

Estoy aquí en la máquina de Curb Cybex sentada pierna ahora

there are a couple different settings on this machine that you need to pay attention to

Hay un par de configuraciones diferentes en esta máquina a las que debe prestar atención.

The first setting be the back pad now you want to adjust the back pad so that when you sit down

La primera configuración es la almohadilla trasera ahora que desea ajustar la almohadilla trasera para que cuando se siente

Your knees are in line with this spot. This is where the machine turns, okay?

Tus rodillas están en línea con este punto. Aquí es donde gira la máquina, ¿vale?

this is the focal point of the machine so you want to make sure that you adjust the seat

Este es el punto focal de la máquina, por lo que debe asegurarse de ajustar el asiento.

So that when you sit down

Para que cuando te sientas.

Your knees are in line with that dot, okay?

Tus rodillas están alineadas con ese punto, ¿de acuerdo?

Now what you want to do next is adjust this depending on how flexible you are

Ahora lo que quiere hacer a continuación es ajustar esto dependiendo de lo flexible que sea.

I'm pretty flexible. I can get my legs all the way up, so I'm gonna put this on the first set

Soy bastante flexible. Puedo levantar mis piernas completamente, así que voy a poner esto en el primer set

bringing the pad all the way up

trayendo la almohadilla todo el camino hacia arriba

Next you're going to adjust this pad so that it rests right about here

A continuación vas a ajustar este pad para que quede justo aquí.

So what you're going to do now

Entonces, ¿qué vas a hacer ahora?

Sometimes these handles are hard to move is a little trick that you can do to loosen it up

A veces, estos mangos son difíciles de mover, es un pequeño truco que puedes hacer para aflojarlo.

And that trick is simply grabbing right here,

Y ese truco es simplemente agarrar aquí mismo,

and it's doing it up and down as you turn, and it should come loose right away

y lo está haciendo arriba y abajo a medida que gira, y debería soltarse de inmediato.

Now for me my setting is three so I'm going to put this on three

Ahora, para mí, mi configuración es tres, así que voy a poner esto en tres

I'm gonna sit down on the chair

Me voy a sentar en la silla

Adjust the weight to what you can do

Ajusta el peso a lo que puedas hacer.

Remember like I said the pivot point of the machine is right here

Recuerda, como dije, el punto de giro de la máquina está aquí.

So your knee has to be in line with that or else

Así que tu rodilla tiene que estar en línea con eso o si no

It's going to be very uncomfortable and put unwanted stress on your knees. You're going to sit back

Va a ser muy incómodo y estresará las rodillas. Vas a sentarte

Bring your legs up

Sube tus piernas

Now you want to keep your toes up the whole time

Ahora quieres mantener tus dedos todo el tiempo

And you don't want your feet to do this or that you want to keep them as straight as possible

Y no quieres que tus pies hagan esto o que quieras mantenerlos lo más rectos posible

Now what you're going to do is adjust this down to as tight as you can I like to get it really tight

Ahora lo que vas a hacer es ajustar esto tan fuerte como puedas. Me gusta hacerlo muy ajustado.

so I put it on the first setting and

Así que lo puse en el primer ajuste y

Then you can do this one of two ways you can put your hands here

Entonces puedes hacer esto de una de las dos maneras en que puedes poner tus manos aquí.

and push yourself back maintain a neutral spine

y empujarse hacia atrás mantener una columna neutra

And bring down the weight see how my feet are staying straight?

¿Y bajar el peso ver cómo mis pies se mantienen rectos?

Bring it down all the way

Bájalo todo el camino

The weights almost touch and come all the way down breathe out as

Las pesas casi se tocan y descienden hasta exhalar como

you come down you breathe out as you exert the force

desciendes, espiras mientras ejerces la fuerza.

Now one trick that I've done

Ahora un truco que he hecho.

Because when you start lifting really really heavy holding on to here is hard to keep yourself in the right position

Porque cuando empiezas a levantar, es muy difícil mantenerte en la posición correcta.

So I put my hands like that, and I put come over here

Así que puse mis manos así, y puse ven aquí

I'll show you I actually take my hands keep my thumbs out and I push into the pad like this

Te mostraré que en realidad tomo mis manos, mantengo mis pulgares hacia afuera y empujo la almohadilla de esta manera.

Because when I push into the Pad it holds me in the seat as much as possible so that with more weight

Porque cuando empujo hacia la Almohadilla, me mantiene en el asiento lo más posible para que tenga más peso.

I don't move so again pushing like that

No me muevo así que de nuevo empujando así.

y

Now see how it's holding me in place

Ahora mira cómo me mantiene en su lugar.

And breathe out as you go down

Y exhala mientras desciendes

And that's how you use a leg curl machine

Y así es como usas una máquina de curl de piernas.

For more information feel free to subscribe to my channel

Para más información no dude en suscribirse a mi canal.

as I put out more exercises all the time have a great day guys

A medida que pongo más ejercicios todo el tiempo, tengan un gran día, chicos.

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