How To: Leg Extension (Cybex)YouTube↗  IA↗(long shot)
Howto & Style  2M views 9.2K likes 399 dislikes   07 Oct 2009
ScottHermanFitness 2.8M subscribers United States YouTube↗


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What's going on everybody? I'm Scott from Scotthermanfitness.com
¿Qué está pasando con todos? Soy Scott de Scotthermanfitness.com
If you're looking for a great way to target your quads
Si estás buscando una gran manera de apuntar tus quads
We're here at the Cybex leg extension machine
Estamos aquí en la máquina de extensión de piernas Cybex
Now this machine has a couple of different settings that you want to pay attention to
Ahora esta máquina tiene un par de configuraciones diferentes a las que desea prestar atención
before you get on it makes all the difference
Antes de subir, hace toda la diferencia.
for your workout the first setting is the setting right here, which is for the back pad now you want to set this pad
para su entrenamiento, la primera configuración es la configuración aquí, que es para la almohadilla trasera ahora que desea configurar esta almohadilla
so when you sit down your kneecaps are right here
así que cuando te sientas tus rodillas están aquí
Well not your kneecaps - behind your kneecaps are right here so for me this setting is on the four
Bueno, no tus rodilleras. Detrás de tus rodilleras están aquí, así que para mí esta configuración está en los cuatro
and then what you want to do over here is
y luego lo que quieres hacer aquí es
you want to make sure that this is at a point so that when you're sitting down it rests right about there and
quieres asegurarte de que esto sea un punto para que cuando estés sentado descanse justo allí y
A lot of these machines some of them have pins that you can
Muchas de estas máquinas, algunas de ellas tienen pasadores que puedes
pull most of these machines have handles like this
Tire de la mayoría de estas máquinas tienen asas como esta
and I've noticed that a lot of times. I notice some of my clients have a hard time turning
Y eso lo he notado muchas veces. Me doy cuenta de que algunos de mis clientes tienen dificultades para girar
it there's a little trick to get this thing loose if it's really really tight and that trick is over here
Hay un pequeño truco para soltar esto si está realmente muy apretado y ese truco está aquí.
grab it put one hand here and jiggle it up and down, and it comes loose right away
Agárralo, pon una mano aquí y agítalo hacia arriba y hacia abajo, y se suelta de inmediato.
Don't even try and crank this thing just jiggle it up and down it will come loose now for me I put this on three
Ni siquiera trates de hacer que esto se mueva solo hacia arriba y hacia abajo, se soltará ahora. Para mí, lo puse en tres
And then make sure that when you're tightening it you're holding this end
Y luego asegúrate de que cuando lo estés apretando sostengas este extremo
so that it tightens as much as it can just like that
para que apriete tanto como pueda simplemente así
Now that that's all set up simply gonna sit in the chair
Ahora que todo está configurado simplemente se sentará en la silla
When you do this exercise see how it's flush right here, always make sure your toes are pointing up
Cuando haga este ejercicio, vea cómo está al ras aquí, siempre asegúrese de que sus dedos de los pies estén apuntando hacia arriba
Sit back all the way keep your back on the pad maintain a neutral spine
Siéntese todo el camino, mantenga la espalda sobre la almohadilla, mantenga una columna vertebral neutral
Which means you're headed straight back down and not back,
Lo que significa que te diriges directamente hacia abajo y no hacia atrás,
and then you're gonna hold on to the handles right here
y luego vas a aferrarte a las asas aquí
Then what you're gonna do is simply extend your leg
Entonces lo que vas a hacer es simplemente extender tu pierna
Come all the way up
Sube todo el camino
Come down till the weights almost touch back up again, and you're gonna breathe out as you exert a force
Baja hasta que las pesas casi vuelvan a tocar, y vas a exhalar mientras ejerces una fuerza.
Breathe in
Aspirar
Okay now trick that I use
Bien ahora truco que uso
When I lift more weight than how much I weigh is instead of grabbing the handles right here
Cuando levanto más peso de lo que pesa, en lugar de agarrar las asas aquí
I like to grab down there because it holds me in the seat
Me gusta agarrar ahí abajo porque me sostiene en el asiento.
I got to pull myself pull myself down as I'm lifting forward so
Tengo que tirar de mí mismo tirar hacia abajo mientras estoy levantando hacia adelante, así que
Grab onto the handles here same thing breathe out as you extend
Agárrate de las asas aquí mismo, exhala mientras extiendes
Neutral spine back on the pad toes up
Columna neutra en la almohadilla hacia arriba
All the way up, down
Todo el camino arriba, abajo
And
Y
That's how you use the leg extension machine for more information feel
Así es como usas la máquina de extensión de piernas para sentir más información.
free to subscribe to my channel as I'll be having more exercises coming out all
Gratis para suscribirme a mi canal, ya que tendré más ejercicios saliendo todos
the time have a great day guys
El tiempo, que tengas un buen día chicos.
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