Peak Health

Sentadilla pendulum

Cuádriceps · Glúteos · Aductores · Gemelos · Máquina de pendulum squat

Cómo se hace

Estas instrucciones están en inglés. Todavía no están escritas en español.

  1. Load the machine's weight pegs and step onto the footplate, positioning your feet shoulder-width apart with your back and shoulders firmly against the pad.
  2. Release the safety catch and let the pendulum arm swing you into the loaded starting position with your legs extended but not locked.
  3. Bend your knees to lower yourself along the machine's arced path until your thighs are at or below parallel to the platform.
  4. Keep your back pressed against the pad and your heels flat throughout the movement.
  5. Drive through your feet to press the platform away and extend your knees back to the starting position.
  6. Re-engage the safety catch before racking the weight at the end of your set.
Músculo principal
Cuádriceps
Músculos secundarios
Glúteos · Aductores · Gemelos
Material
Máquina de pendulum squat