1) Start exercises with very low weights to warm up the muscle areas and knee tendons;
2) Do not take huge weights in the simulator, it is aimed at giving the muscles a beautiful look, you will build up in squats and leg presses.
3) Do the extensions at the end of the leg exercises, otherwise, having tired the muscles, you will not be able to do basic exercises for the growth of leg muscle mass with full dedication.
VARIETY OF EXERCISES
If there is no simulator or at home, sit on the surface above your lower leg, place the dumbbell upright and grab it with the inner sides of the foot and lift it up, unbending the leg at the knees. The technique and position are described above.
Leg extension video
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Seated Leg Extension | 6 Features of Seated Leg Extensions
Today we will talk about how to properly perform leg extension while sitting in the simulator. The exercise is aimed at developing the front of the thighs – the quadriceps. “Quad” means four, quadriceps – four bundles of muscles.
Seated Leg Extension – How to Perform
Extension of the legs in a seated simulator refers to isolated exercises, a feature of which is the ability to focus on individual muscle groups.
Despite the targeted nature of the load, when exactly the muscles that are needed are working, you should not expect a noticeable increase in the volume of the leg muscles from sitting leg extensions. The fact is that all isolated exercises are based on the principle of excluding stabilizer muscles from work.
Therefore, basic exercises are more suitable for building large volumes. Due to the work of a whole layer of muscles, the total developed strength allows you to perform the exercise with much heavier weights. Those. and more muscles are involved and the load is higher, hence the mass-recruiting effect of basic exercises.
The seated leg extension is good for:
- Warming up joints and muscles before hard work on leg workouts.
- Final muscle fatigue after basic exercises.
Extension occurs only in the knee joint, while the hip is fixed. It is due to this nature of the movement that the quadriceps are isolated.
Features of execution
The first – do not chase very large weights. Use the pyramid principle to approach your working weight. Those. first a little weight, then a little more, even more, etc.
Because the load in this exercise goes through the knee joint, it is important to gradually progress in the weights, while not forgetting to use warm-up approaches before using the working weight.
Second – using the turn of the socks, you can emphasize the load on the outside or inside of the quadriceps. Turning the socks inward, the nature of the load shifts towards the easier inclusion of the outer part of the quadriceps in the work.
When the socks are turned outward, it is easier for the inner part of the quads to engage, which means a lot of loading in this area. Beginners shouldn’t be bothered with toe-turns. It is best for them to choose a neutral position when the feet are parallel to each other.
Third – at the lowest point, do not drop the weight. Losing the tension of the quadriceps at the bottom of the amplitude, you give your muscles a chance to rest, i.e. just make it easier for yourself. In bodybuilding, it is IMPORTANT, on the contrary, to try to complicate the work of your muscles, for better destruction of muscle cells.
Fourth – peak contraction at the top point. Lifting the weight up for a second, hold the other at the top point. This is the moment of peak contraction of the quadriceps. Thus, you will use all the possible amplitude of the exercise to the fullest, which again makes it possible for a deeper muscle depletion.
Fifth – for better concentration on the work of the muscles, the leg extension while sitting can be performed with one leg. All attention in this case will be focused on the control of one muscle. For more advanced athletes, this option may come in handy.
Sixth – do not neglect the partial amplitude at the end of the set. When you no longer have the strength to do full repetitions, you can finish off your quads with partial reps. The muscles will burn with fire – this is lactic acid, which is formed during prolonged high-intensity work.
However, if you are going to finish your muscles with partial repetitions, do it without jerking or jerking, so as not to injure the knee joints (not to overload them with excessive load.
Seated Leg Extension Technique
The first step is to customize the simulator for yourself. Adjust the overhang of the back so that it is comfortable for you to do the extension. The edge of the seat should fit perfectly in the knee bend.
The foot support roller should be comfortable for you. It is unacceptable that it is located too high on the shinbone or too low on the toes. The roller should rest against the area just above the ankle joint.
Grab the handles and rest against the back (the more stationary the body, the more effectively you can contract the desired muscles). The pelvis must be firmly fixed. When the pelvis is pressed against the seat, it allows you to use the most comfortable force vector and to contract the quadriceps.
Bring your legs under the roller and as you exhale, smoothly and without jerking, squeeze it up, reaching full extension of the legs at the knee joint. At the time of the peak contraction, pause for a second and slowly, while inhaling, lower the roller, preventing its gravity. Don’t lose tension at the bottom of the amplitude – don’t drop weight ….