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Straightening the legs on the simulator

Movements performed in the knee joint when performing this exercise, it involves virtually only one muscle – the quadriceps of the thigh (quadriceps). This means that the exercise is insulating, and is not aimed at increasing the weight of the hips, the leg extension will never compare with squats, and only on the study of their shape and topography.

Technique

  1. Conveniently sit in the shell for extension of the feet or on the bench: make the focus the legs as ridges, hips should not climb over the edge of the bench, hold the angle of 90-100 degrees in the knee joint. If the projectile, on which you will perform the exercise, is back, firmly press to her lower back. Position your fingers on the support handle, located left and right seat of the simulator or the edge of the bench — it's easier to fix the back in a level position.
  2. Relax your feet and slightly lift up the tibia so that the weight moved off from the support, and the shins moved to a vertical position.
  3. Take a deep breath, stop breathing and maximally align the feet. Exhale. Stop for a few moments, and struggled to tighten your quads.
  4. Slowly bending the knees while inhaling, return to starting position. Then immediately, without delay, carry out the following repetition.
  5. It is very important know that the reduction of all four muscles of the quadriceps was the highest of the foot should be placed parallel or slightly look to the side.
  6. During extension of the legs – hips, back and ankles fixed still — all the movement is concentrated exclusively in the knee joint.

Tips

  1. Representation of various sports physicians insists that the leg extension excessive load the knee joints. To minimize this stress, prevent lower leg moved under my hips — from the bottom of the exercise, the angle at the knees should range from 90 to 100 degrees.
  2. The top exercise is always unbend legs — the only way possible to achieve the best reduction of external and internal lateral medial muscles, which are responsible for fixation of the patella.
  3. Do not take too much weight — he can score knee joints and in addition will not allow you to fully straighten legs. The load on the muscles of the quadriceps in extension of the legs to better achieve additional reps, not heavy weights.
  4. If tight muscles back of the thigh that let you maximize your feet in starting position, slightly tilt the body, while the back of the station we need to get a little bit back to an angle of 45 degrees, then secure the seatparallel to the floor. This will not only soften the tension of the muscles of the back of the thigh, but will also give you a great stretch the major leg muscles — the quads. Do not tilt the body forward — it will reduce the effectiveness of the exercise.
  5. In order to concentrate the load on the middle part of the quads, spread your toes apart. If you want to score the tough outer lateral bundles of the quadriceps, push the toes slightly inward.
  6. If you feel that this exercise is putting a strain on knee joints, change it to leg extension in a block training simulator. Lock strap tether that passes through the lower block to the right ankle. Make emphasis on your left leg while you stand with your back to the block, and slightly bend your right knee and lift it up slightly. Keeping the stationary body and hips do all the re — extension of the left leg. Then lock the strap to the right leg and do all the repetition for the second leg.

Application

Intended: As budding athletes and professional athletes.

When: At the end of the leg, in order to achieve them. Before the extension of the legs practice swings, kicks, squats and lunges with a barbell. After the extension legs can still bend down, or super set leg extension/leg curl.

How much: 4 sets of 10 – 16 reps.

Sports briefing: Extension of the legs draws relief the straight front muscles of the thigh, giving her the whole length of the relief, three-dimensional shape, particularly noticeable when looking at the thigh from the side. In addition, the leg extension allow you to achieve a distinct separation between the lateral and the straight muscles of the thigh.

The capacity of the rectus femoris largely increases your performance in all sports in which running and jumping. Leg extension with a small weight — a great way to recover after a knee serious injury.