如何在健身器材上进行双腿伸展?

Step 1: Set up the machine

• Find a pair of dumbbells that are the same weight or slightly lighter than you can handle.
• Place the dumbbells on the handles of the machine, with your palms facing up.
• Adjust the seat so that your thighs are parallel to the ground.
• Set the machine to a comfortable height, so that you can reach the handles with your arms fully extended.

Step 2: Warm up

• Before you start your workout, warm up your body with 5-10 minutes of light cardio, such as walking or jogging.
• Do some dynamic stretches to warm up your muscles, such as arm circles, torso twists, and leg swings.

Step 3: Perform the exercise

• Place your hands on the handles of the machine and extend your legs until your body is in a straight line from your shoulders to your heels.
• Keep your back straight and your core engaged.
• Hold the position for a few seconds, then slowly lower your legs back to the starting position.

Step 4: Repeat

• Repeat the exercise 3-5 times.
• If you can't handle the weight of the dumbbells, you can use lighter weights or start with a lower weight.

Tips:

• Keep your core engaged throughout the exercise.
• Don't bounce or jerk your legs up.
• Focus on maintaining a straight line from your shoulders to your heels.
• If you feel any pain, stop the exercise and consult with a fitness professional.