Bending the legs on the simulator lying

This is an isolation movement designed to study the groups of muscles of the hip flexors. It will not give you much muscle mass and strength, but will make contours of the hips more prominent and eye-catching, will delimit the thigh from the gluteal muscles.

Technique

1. Lie on a bench for bending the legs so that the knees are a little off the end of the bench, resistant cushions and focused to the back of the calf muscles.
2. Grab the handles, which should be located under you or on the sides of the bench, or if there are not there just for the edge of the bench.
3. Take a deep breath and stop the breath, bend your knees and slide resistant cushions up on yourself.
4. When you reached the point when the calf muscles of the legs perpendicular to the floor or the supporting rollers touch your thighs, pause for a few seconds and load the hamstrings.
5. Exhale, and slowly straighten legs to starting position and immediately perform the next repetition.
6. Unbend and Bend legs at a slow pace without auxiliary jerks.

Tips

1. The curved bench is much better than the horizontal for the reason that it allows you to better stretch the muscles back of the thigh and bottom. To achieve this on a flat bench, you will need to lift the pelvis off the bench, while the maximum bending in the lumbar region, which can adversely affect your body and lead to injury. In this case take place under the pelvis wrapped roller, cloth or towel.
2. Perform each exercise at a normal pace. Very slow pace greatly increases the risk of injury of the knee, most often, if your working weight is very large. In this case, only a powerful, fast contraction of the muscles of the thigh will give you good weight with "dead spots" at the start of this exercise.
3. At the end of the repeat legs should be as smooth, but apart from that not recorded in his lap. If you do not take this advice into account over time, the hamstrings will lose elasticity and you will be hard to straighten the legs not only in sports, but even in everyday life in normal walking.
4. The emphasis of the load in the flexion of the legs very much, loading the upper part of the calf muscles and lower hamstrings.
5. If during the flexion of the feet socks feet involuntarily start to look at each other or, alternatively, look to the side, it is an accurate signal of the presence of an imbalance in the formation of the lateral outer and inner side of hind femur. And it is important for you to consider in order to remove this imbalance. If the feet look to the side, then the inner thighs of the weaker side and youto do flexion, locking the toes — looking at each other (this concentrates the load on the inner side of the thigh). On the contrary, if the feet socks spontaneously look at each other, a consequence of the fact that the lateral outer side of the thigh is better developed than the inner. In this case, do the flexion of the legs, locking the toes of the beholder apart.
6. In order to avoid injury of the patella should be located beyond the boundaries of the bench.
7. If you are using for this exercise a horizontal bench, in case of failure you should not ask your partner to pin down the thigh to the bench. The lifting of thighs is a pretty natural movement that only increases contraction of the muscles of the rear thigh.
8. To increase the load on your calf muscles, feet stretched along the contour of the legs.

Application

Is designed for both beginner athletes and experienced athletes.

When: At the end of workout my legs. First leg workout do all the basic leg exercises, such as swings, kicks, squats, lunges and various country thrust.

How much: 4 sets of 10-15 reps.

Sports coaching: Bending down increases the bottom back of the thigh, affecting in equal measure, both on the outer and on the inner side of this part of the muscles that visually expands and extends the thigh. Also, this exercise allows you to achieve relief separation between polyoxazolines and paliperidonesee muscles between the hamstrings.

Almost all athletes put leg curl lying in your exercise program is strength training. After bending the legs at the knee — pretty inherent in the movement for swimming, football, wrestling, gymnastics, and sprint.