Leg Curl And Extension

Before using the Leg Curl & Extension, adjust the seat height and backrest position according to your height first, ensuring that your knees are aligned with the equipment's axis. Place your feet or calves against the fixing bars, and hold the side armrests with both hands to stabilize your body (preventing displacement during training), laying a solid foundation for precise force exertion afterward.

Set the Leg Curl & Extension to the "Leg Extension" mode. Inhale to prepare; as you exhale, use the strength of the anterior thigh muscles to slowly straighten your legs (keep your knees slightly bent without locking them) and feel the muscle contraction. Pause for 1 second at the peak position, then inhale and control the speed to slowly return to the starting position. Avoid using inertia to assist throughout the process; complete 12-15 repetitions per set.

Switch the Leg Curl & Extension to the "Leg Curl" mode. Inhale to prepare; as you exhale, use the strength of the posterior thigh muscles to drive your calves to slowly bend toward your glutes, feeling the muscle exertion. Pause briefly when bending to the maximum range, then inhale and return to the starting position at a constant speed. Note: Keep your lower back against the backrest to prevent compensatory movements; complete 12-15 repetitions per set.

Rest for 30-60 seconds after completing one set. Gradually adjust the counterweight of the Leg Curl & Extension according to your own strength (beginners start with a low counterweight). If you feel a stabbing pain in the knee joint during training, stop immediately and check if your posture is correct. After training, first reduce the counterweight, then release the fixing bars, and stand up slowly to avoid dizziness caused by sudden standing.