BENDING FOOT LEGS
Performing flexion lying fully loads on all the muscles of the back of the thigh, as well as the calf. Given the isolating nature of the exercise, bending the legs…

Continue reading →

BENDING HANDS IN WRINKES
The forearms are not the part of the muscles that will fundamentally change your appearance, but it is their strength that not least depends on your progress in the basic…

Continue reading →

WORKOUT BEFORE TRAINING
And indeed, most visitors to the gyms neglect to perform a full-fledged warm-up before training, at best they will sit down a couple of times and hang on the bar…

...

BUILDING ON A TURNIK
One of the favorite exercises of Arnold Schwarzenegger, pull-ups on the horizontal bar, fraught with great potential. Many bodybuilders are not casual attributed pull-ups to basic exercises. The value of…

Continue reading →

CLIMBING ON BARS
Do you believe or not? but it is the push-ups on the uneven bars that load more muscles than the bench press. If you turn to history and return to…

...

LEG BENDING

Leg extension – refers to isolated exercises for the development of quadriceps, but the main burden in this exercise falls on the rectus muscle of the thigh. Therefore, performing leg extensions you, first of all, will achieve a clear drawing and separation from the adjacent muscles of the rectus hip muscle.

It is also necessary to note the fact that the development of the rectus muscle will allow you to improve the running and jumping qualities, which means that the extension of the legs is an absolutely necessary element in the training of runners, athletes, football players, basketball players and many other athletes.

Technique perform leg extensions

1. Sit in the trainer to straighten the legs, so that the legs rested on special rollers and were perpendicular to the floor. Straighten your back (and if there is a back in the simulator, then lean on it tightly) and do not bend it while doing the exercise, for this, grasp the edges of the bench or special handles. The angle at the knee joint should be at least 90 degrees. This is the starting position.

2. Inhale and, holding your breath, straighten them out completely. Hold for a split second in this position, exhale and gently lower your legs to the starting position.

3. Without pausing in the starting position, make the required number of repetitions.

It is important:

Do not move the legs deep under the bench, it overloads your knee joints, try to keep the angle of 90 degrees in the knee joint.

Do not help lift the weight with the movement of the body, all movement occurs due to the flexion / extension of the knee joint, and the back remains motionless.

For the maximum effect of the exercise, fully extend the legs at the top of the movement.

Do not rush to increase the weight in this exercise, do it very smoothly, to save the knee joints from trouble, and even better will increase the number of additional repetitions, and not the weight of the burden.

Do not allow a strong superiority of one muscle group over another: quadriceps and biceps of the hips, this is fraught with injury to the knees. Therefore, follow the uniform development of both muscle groups.

Exercise options

Extend the legs with turned toes. This option will shift the stress on the medial muscle of the quadriceps.
Extensions of the legs with turned toes inside. This option will shift the stress on the lateral muscle of the quadriceps.
Leg extension in a block simulator. This option allows you to remove part of the load from the knee joint, and therefore will be optimal for athletes with knee problems.
Working muscles in the extension of the legs

 

T-ROD
T-barbell is considered one of the basic exercises in bodybuilding and fitness to develop back muscles with an emphasis on its middle part. In addition to the mass-set effect, the…

...

BENCH LYING OUTDOOR ENOUGH
Press narrow grip is considered the most effective exercise for the development of the upper part of the triceps, well increasing its volume and strength. But, despite the greatest working…

...

SLIM STOMACH
Probably you should not be reminded of the story, which is repeated from year to year in the spring in front of the mirror, with remorse of conscience and further…

...