How to build training for sore joints? Hip joints hurt after platform press.

19.04.202027.05.2017

Hello! On the calendar, Friday 2 December, which means it's time to fill the section "Sick's Corner" and in our today's sports and medical article we'll talk about why joints crunch and hurt when doing some exercises, and how to build workouts for sore joints. We will analyze both theory - the anatomy of the main joints and the causes of their crunch, and practice - we will find out which exercises should be avoided, and which, on the contrary, should be included in your training cycle.

So, take your seats in the auditorium, it will be interesting.

How to build training for sore joints: what, why and why

And first, we have information for Kamchatka :), or rather, those who do not actively follow the article life of the project. We have recently reanimated a section called “Sick Corner” and all our Friday December posts will now be devoted to medical and sports issues. At the moment, we have analyzed the topic in detail, therefore, if you have not yet witnessed your respect for this literary masterpiece :), then you are welcome. We go further and on the agenda is the “articular” topic.

Do you know friends that more 90% visitors gyms have health problems (some of which they may not know) and a greater percentage of them falls on the articular-ligamentous apparatus. The predominant target audience of this class of problem is the fair sex, aged from 25 before 55 years. Men also know firsthand problems with joints.

Most often, the latter is expressed as follows:

crunchy joints when performing certain exercises;
there is discomfort (with presence pain) when working with certain exercises and increasing the weight of the projectile;
decreases (reduces) the range of motion.

All this, and especially the audible crunch in the joints, leaves its mark on the training process. A person does not understand why “he” crunches, what it means and what it threatens him with. These are the questions we will give comprehensive answers further down the text and start with ...

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Why joints crunch: the main reasons

You probably often hear in the halls a characteristic crunch of the joints when one or another person (or maybe you yourself) doing certain exercises. The most telling example is the crunch of the knee joints when performing. If you put several people in a row and make them do a squat, then almost everyone (more-less) will crunch and even get a crunchy symphony :).

Another illustrative example, this time from childhood, is the crunch of fingers. Remember how you were as a child (and maybe now) frightened their parents with such a sonorous crunch, and they said: “so small, but the joints already hurt.” Do you still think that joint crunching is bad and that it indicates serious problems with the bones? If so, then we are coming to you for clarification!

Note:
The knees, ankles, spine and shoulders are the most common.

So, the main causes of crunching include:

No. 1. Increased mobility and movement

Hypermobility is the scientific name for increased mobility. State (most often congenital), which occurs in some children/young women and is characterized by the production of an altered (more stretchable) collagen, which leads to changes in many tissues, incl. joints. Movement also causes crunching in the joints, because during it the position of the tendon in the joint changes. When the latter returns to its place, a characteristic clicking sound can be heard.

No. 2. Flatulence

Gases accumulate not only in the human gastrointestinal tract, but also in the joints, each of which is washed by synovial fluid (cartilaginous surfaces are surrounded by an articular capsule, inside which is a lubricant)- an elastic substance that acts as a lubricant. Oxygen, carbon dioxide and nitrogen are dissolved in this liquid. At the time of overstretching of the joint bag or unnatural movement (e.g. pulling a finger forward/away from you), gases are collected in bubbles that burst, and popping is heard.

New cycle (when the joint can start to crackle again) formed later 25-30 minutes after the first batch of gas bubbles collapse.

No. 3. Uneven joint surfaces

When the cartilage loses its smoothness, the rough surfaces make a clicking sound. The click can also cause a misalignment of the articular surfaces resulting from inflammatory processes in the joint.

No. 4. Violation of the “natural” environment of the joint

Diseases such as arthrosis, which occurs when the joint “wears out” when the cartilage thins, as well as the accumulation of salts, can lead to a crunch during movement.

How to build training for sore joints: theory

You decide to change your physique and improve your figure, sign up for a fitness center (or bought equipment for homework), received a training program in their hands and began to actively follow it. But here's the bad luck, no matter the movement, the crunch in the joints. Does this mean that you should stop exercising as soon as you start?

In fact, the crunching of the joints is a common occurrence that occurs in a person who has changed the sofa to treadmill, and the TV remote on dumbbells. Cracking and crunching usually accompanies movements in the joints of the spine, ankles, fingers or knees. The structure of these joints, ligaments and bones around them is such that even a slight movement can cause cracking, with absolutely healthy joints.

Thus, if during the exercises you hear a crunch, but at the same time you do not experience unpleasant and painful sensations, then you should not take any “treatment” measures. If the movement is accompanied by a constant painful joint sensation, then this most likely indicates degenerative-dystrophic changes in the joint/discs of the spine or proliferation of bone tissue. And in this case, you should adjust your training program and take measures to stabilize / improve the situation. (more on this in the practical part of the note).

How to build workouts for sore joints: the knee joint

Most often when training with weights, athletes “fly out” knees (synovial free-moving joint). In addition, they are the Achilles heel of many of the fair sex. (especially young mothers).

From a mechanical point of view, the knee joint provides:

maximum mobility when reaching a certain degree of flexion (e.g. running time);
maximum stability in the fully extended position (e.g. knee extension while doing barbell squats).

The main injuries of the knee joint include:

sprains and dislocations - arise due to a weak closure of its surfaces;
injury (tears/pinching) menisci - most often occur in an unstable position when the knee joint is flexed. Two menisci (medial and lateral) dampen movements in the joint, distributing the pressure applied from above along the periphery from the central reference point;
intra-articular fractures and ruptures of ligaments - most often occur when the knee joint is extended.

The main exercises that can lead to a "departure" of the knee include:

squats with a barbell on the shoulders;

How to build workouts for sore joints: p treatment joint

The most mobile joint is the shoulder joint, it is designed in such a way that a person can move any volume in all planes. The flip side of hypermobility is injury proneness.

From a mechanical point of view, the shoulder joint allows you to perform the following movements:

flexion and extension around the frontal axis;
abduction and adduction around the sagittal axis;
supunation and pronation;
circular movements.

Biomechanics shoulder joint look like this.

The main injuries of the shoulder joint include:

dislocation humerus- anterior displacement of the humerus;
subacromial bursitis in combination with impingement syndrome - when the tubercle of the humerus presses the cuff of the rotation of the shoulder into the acronym;
damage (rupture) of the rotator cuff of the shoulder.

Visually, all this is such a picture.

The main exercises that can lead to “departure” of the shoulder include:

bench press from behind the head / in the Smith machine behind the head;

How to build workouts for sore joints: l octet joint

One of the most complex joints in anatomical (formed by three bones - the humerus, radius and ulna) and functional relationship.

From a mechanical point of view, the elbow joint allows you to perform the following movements:

flexion and extension;
pronation and supination (inward/outward rotation).

The biomechanics of the elbow joint look like this.

The main injuries of the elbow joint include:

fracture of the radius;
epicondylitis - inflammation of the ligamentous mechanism of the elbow, which is caused by a decrease in metabolic processes;
tendonitis - inflammation of the tendon tissue;
"tennis elbow" - ruptures of the beginning of the extensor muscles;
damage to the capsular-ligamentous apparatus.

Visually, all this is such a picture.

The main exercises that can lead to elbow injury include:

push-ups on the uneven bars;
extension of the arms lying with dumbbells;

We have considered the theoretical part, now we will deal with ...

How to build training for sore joints: the practical side of the issue

Initially, coming to the gym, many already have certain problems with the joints, which cause them discomfort in everyday life. Often it is traumatologists / surgeons who prescribe motor activity and fitness classes, strength exercises to improve joint problems. Another category includes experienced gym goers who either initially (when they just arrived) had joint problems or got them along the way (accumulated over time) its hall history.

Regardless of whether you belong to the first or second category of workers, advice on organizing training process, in conditions of diseased joints, will be the same for everyone. The latter can be conditionally classified as follows.

No. 1. Replacement - Finding Alternative Exercises

This is the most important and most effective method to improve joint problems, which consists in identifying exercises that cause discomfort and replacing them with their conditional counterparts. Next, we will give a visual replacement scheme for the main “joint-pain” exercises.

for the knee joint:

for the shoulder joint:

for the elbow joint:

Note:
If you have pain / aches in one or another joint, then look for alternative replacement instead of doing standard exercise through pain. Always try to identify the movement that loads the target muscle group and does not cause you joint discomfort.

An important point in improving the situation in the joints is to carry out muscular work above the auxiliary groups of muscles surrounding the joint, for example, for the knee joint, these are the quadriceps (quadriceps femoris) and hamstrings. By strengthening these muscles, you work to stabilize your knee and reduce the risk of joint injury.

These “knee-strengthening” exercises include:

alternate extension of each leg while sitting in the simulator 2-3 approaches);
alternating bending of the legs lying in the simulator (performed with light weight on maximum amount repetitions in 2-3 approaches);
calf raises on the smith machine (performed with a maximum weight of 4-5 approaches to 15-20 repetitions);
breeding and adduction of legs sitting in the simulator (performed with an average weight for the maximum number of repetitions in 2-3 approaches).

As for the shoulder and elbow joints, then the rule of good form in reducing their injuries is to strengthen the muscles of the rotator (rotational) cuff of the shoulder. Pay attention to them in every bench workout. (one in which pressing movements are performed, for example, bench press, dumbbell angle press, military press).

These “shoulder-elbow-strengthening” exercises include the following.

All these auxiliary exercises will allow you to reduce the already existing painful joint sensations when performing some exercises and increase the comfort of the workout.

No. 2. Handy tools + bandaging

If you have already "made it" i.e. do you periodically (or permanently) sore joints in most classic exercises (including alternative), then special protective materials, bandages will help to stop the pain syndrome.

If you have to train deltas / arms, then use the shoulder-elbow straps.

Note:
The specified “dressing” equipment can be used by novice athletes who have fragile / thin bones to keep your joints healthy.

No. 3. General Tips

Sometimes, knowing some features of the joints (their diseases), you can take a number of measures that will avoid subsequent pain and prolong your longevity in sports.

So remember:

if you have been ill with acute respiratory infections / acute respiratory infections several times in a row, then the first training ( 1,5-2 weeks) reduce working weights and eliminate multi-joint exercises (e.g. leg press, barbell squat);
if you have overweight (fat mass), then exclude such types of cardio as jumping rope and running on the track;
if you are a fan of smoked meats, meat and fatty fish, then do not rush to sign up for a weight loss gym, because all this increases the level of uric acid (and its urate salts) in the body and leads to the deposition of needle-like crystals and tophi in the joints. Therefore, first normalize your diet, and only then give a load on the articular-ligamentous apparatus;
never work out on the “cold” in the gym (we came in from the street and immediately began to do the exercises), and start with light cardio for 5-7 minutes and then spend and stretching the muscles.

Take on board all three voiced instruments and your workouts will play in a new way.

That's all I would like to talk about, let's summarize.

Afterword

This note on how to build workouts for sore joints takes its place of honor in the “Sick Corner” section. In the future, together with a sports doctor, Grapov Evgeny Anatolyevich, we will continue to cover the most relevant and narrow topics that will improve your well-being and prolong longevity in sports / fitness / BB.

That's all for now, see you soon!

PS: How do you protect your joints from injury?

PPS: did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma guaranteed :).

This article is endorsed by a sports physician

There is probably no such person who visits the gym, but is not familiar with the leg press in the simulator.

It is performed by women and men, girls and boys - this is a universal exercise loved by many for working out the muscles of the legs and buttocks, many replace them with a squat.

But is the leg press on the simulator so effective? Will you get the promised effect or is the simulator a dummy?

In this article, we will analyze this movement from all “sides”, which muscles work in the bench press, consider the nuances of the execution technique for women, sitting, standing, how to properly place the legs during the bench press and what the placement of the legs affects!

What is this

leg press(or bench press on the simulator) - i.e. multi-articular (involves the hip, knee and ankle joints) exercise for the muscles of the legs in the simulator at an angle of 45 degrees, which consists in flexion and subsequent extension of the legs.

As a rule, big pumped up uncles refer to this exercise on the simulator with "cold", assuring that the squat is a much more important exercise for mass growth. Well, let's find out!

How much does the platform for the simulator weigh

It's interesting but complex issue, because manufacturers do not list the weight of an empty bench press platform, and it is not standardized. Here are some examples: the weight of the platform of the BT-202 simulator is 60 kg, in some gyms trainers talk about 25-30 kg.

However, do not rush to rejoice and add these 60 kilos to your working weight. The fact is that the load in in simulators in which the movement is performed at an angle to the base (in this case it is 45 degrees) will be considered as follows: the sine of this angle, i.e. 0.7 times the weight of the platform - i.e. from 60 kg. you will get a load of 42 kg., from 30 - 21.

What muscles work

The platform press can be performed in three positions, which will differ in the angle of inclination and, accordingly, the targeted muscles. What is pumping each of them?

In a classic simulator at an angle of 45 degrees

This is the good old incline press legs (or as they say, on a slope), with a probability of 98% in your hall there is just such a one. It is easy to use, versatile and extremely popular among gym goers.

There will not be much surprise here, however, we will additionally note which muscles in this simulator do not work: this is where the special benefit of the bench press lies. So, the exercise is designed to strengthen:

on the anterior biceps of the thigh,

internal and rear surface hips,

gluteal muscles.

In addition, we want to add that the hip, knee and ankle joints are involved in the leg press.

in vertical

Outdoor leg press machine

In addition to the classic angle leg press, there is also a vertical bench press of a horizontal platform lying down. This is not a very well-known variation and is extremely rare to find in the gym. With the vertical leg press, the platform is perpendicular to your body. The movement is carried out in a short amplitude.

This allows you to isolate the load on the lower part of the quadriceps (teardrop-shaped muscle), which will make the leg bulkier at the bottom of the thigh, closer to the knee.

If you need just such a load, then you can perform this exercise in the Smith machine, for normal performance you only need the help of an experienced partner who will open and close the safety mechanisms.

sitting

Or horizontal leg press. A more common option than the previous one, but not as much as the classic one. The exercise also belongs to the basic ones, the main movement in it is a push. It is used, as a rule, in order to work out the muscles of the anterior surface of the thigh.

So what muscles are involved:

main- quadriceps (quadriceps femoris)

synergists- large gluteal, large adductor, soleus,

dynamic stabilizers- biceps femoris, calf.

Efficiency

Simple, clear technique. Everything is extremely transparent and understandable. In terms of technique, this exercise is much simpler than squats with a barbell, of course, it lags behind them in terms of performance, but not by much. It is always easier for beginners to learn how to do a leg press than how to squat correctly.

Great variability. There are several variants of the leg press, in which, with different positions of the legs, the emphasis shifts to different muscle groups.

Improved blood flow. When performing a leg press, blood circulation in the pelvic organs increases, which leads to the production of testosterone, which is necessary for muscle growth and improved blood flow to the female organ (and as a nice bonus, it also stimulates libido 😉).

Exit the training plateau. Due to the inclusion of the ankle, knee, and hip joint in one economical movement, you can take new weight, which is not available while you are in the squat, and thereby give an impetus to strength growth.

In addition, the body needs an emotional slap in the face, which helps to establish a connection.

Concentrated study of the muscles of the legs. By doing the leg press, the quadriceps and hamstrings get concentrated, target load. This is achieved due to the economy and ease of movement (flexion-extension) and the switching off of the muscles of the stabilizers.

Which is better: barbell squats or bench press

We answer the most popular question: what to choose, squat or leg press? What will be more effective for muscle development and growth muscle mass? Which option is suitable for a hernia lumbar spine?

For muscle growth

In general, it is much more difficult to correctly perform squats with a significant weight for you than a leg press. The greater the weight, the more precise the movement mechanics must be. Everyone here is playing essential role, starting from the setting of the feet and the correct distribution of weight and ending with the position of the shoulder blades.

So the leg press will be easier to play with and put more stress on the muscles: you can do drop sets, fixed negative reps (all of which will be discussed below) and not be too afraid of injury - with a squat, all this is much more difficult to do.

To be honest, there are no normal studies on what builds muscles better, so it seems to us that these 2 exercises are on the same level, with the only difference being that barbell squats are much more technically more difficult and involve more muscle.

On the ass

Definitely, squats have a better effect. The explanation will be 2 paragraphs down!

For problems with the spine

There is an opinion that squats can be replaced with platform presses. Many modern trainers give this advice to people with various spinal problems as an alternative to squats due to the fact that the load on the lumbar spine is reduced.

Let's start with what it is two completely different exercises. If a person really has some problems with the spine, but he still wants to pump his legs, then yes, for a while we can replace the platform squat. But first of all, it is necessary to understand what exactly the problems are.

Attention: our article is not a reason for action or inaction. First of all, your doctor should explain to you what kind of loads are contraindicated for you.

With leg presses, the load is more purposefully placed on the hip joint, on the region of the sacrum, pelvic bones, and knee joints. We don't stand while doing this exercise, And stabilizing muscles are not involved in maintaining tone A. Therefore, sometimes the situation can worsen from the leg press, on the contrary. turning on the muscles of the trunk helps to increase the tone lower extremities thereby minimizing injury.

The minimum load on the spine is in the prone position. In a standing position - the usual load, natural. AND the greatest load on the spine occurs in a sitting position. As doctors say, standing is more useful than sitting, but lying down is more useful than standing.

During standing exercises, many muscles are included in the work, including the iliac - lumbar muscles, square muscles of the lower back, gluteal muscles, etc. All these muscles help keep the spine in good shape..

Sitting in the simulator, we practically turn off these muscles, which means we increase pressure on the lumbar region. So all these “let's pump up the ass in the leg press” do not work - the load on them goes in so far as it will have to be perverted in order to transfer it there.

Very often in people, when performing this exercise, tired neck. Everyone knows that the cervical region is directly related to the lumbar. In this case, do not forget about the neck-tonic reflex: tilting the head back, we automatically increase the deflection in the lower back.

Thus, the standard recommendation for leg presses is to keep your head pressed against the bench. But in this way there will be increased hyperlordosis in cervical region, automatically we will increase the deflection in the lower back, which means an increase in pressure on the intervertebral discs. Thus, this exercise can lead to injury.

If put a small pillow under the neck, the spine will take a more natural position, the lordosis will decrease, the load from the lumbar will go away.

Anyway: with problems, it is better to consult a doctor, and not to perform exercises by reading an article on the Internet.

For diseased joints

We also want to note one more fact: those who say that in the leg press the load on the knees is less than in the squat, they are mistaken.

With hemorrhoids

By the way, they often ask what is better for hemorrhoids, and so, here the answer is very simple: nothing. Strength exercises with hemorrhoids are not prohibited, on the contrary, they are encouraged, but with restrictions and in consultation with a proctologist. Many doctors believe that a complete rejection of physical activity complicate the course of the disease (as in the case of protrusions and hernias of the spine)!

The most important thing is to abandon the loads associated with a sharp rise in intra-abdominal pressure, i.e. those where a combination of strength and speed is required, as well as big weights. It is also important not to hold your breath during the entire movement and to perform the exercises smoothly.

Technique: how to do it right

Like and light exercise, but in fact there are many subtleties in its implementation. How to do a leg press on the simulator:

Ordinary

“Throw” on the simulator on both sides the required weight from pancakes. Advice: always use the same pancakes in all simulators so that the load is the same. Those. no need to hang on the leg press on one side 10 kg with one pancake, and on the other 2 to 5 kg.

Take a starting position and place your feet shoulder-width apart in the middle of the platform. Tighten your belly. Breathe from your chest. The center of pressure is transferred to the heels.

Leaning against the platform, slightly feed it with your feet forward, relieving the load from the stoppers. Hold the platform up. The feet should always be firmly on the platform, and the heels should not come off it throughout the entire set. Keep your hands firmly on the handrails - it is easier to maintain a stable body position.

Slowly lower the cart down to a 90 degree angle at the knee joint.

Perform lowering while inhaling. This is the negative phase. At the same time, at the lower point, the angle of flexion in the knee joint should not be less than 90 °. Your knees should not rest on your chest.

Do not lower the platform below- this will force the lower back to break away from the back and take the load, risking injury. Make sure that the lower back is always firmly pressed against the bench.

Advice: spend on the negative phase about 3 seconds. Count to yourself or out loud 1-2-3, lowering the weight. The bottom line is slow negative movement and powerful positive. You will spend 3 seconds on lowering, and your hips will be bloodshot and groan from satiety with work, but believe me - this is a good stress for further adaptation of the body.

Straighten your knees, pushing the weight with your heels, then return the platform to the starting position. We do it on the exhale. This is a positive phase. It should be powerful, fast and confident, but very smooth. When moving from a low point, exclude jerks of the body or head.

Important: Make sure that the knees do not diverge to the sides and do not press against each other during the lift. Press the platform with your heels (press them with force into the platform), but in no case with your socks.

At the top do not straighten your legs completely keep your knees slightly bent. By doing this, we save our joints and keep the load on the legs throughout the set, which is much more effective.

We don’t tear our pelvis off the seat, we don’t bring our knees inward, we don’t straighten them to the end, we don’t tear off our heels! This is extremely important point V correct technique performing the platform press in any variation and incline!

Hold onto the handrails for all repetitions.

Repeat the movement as many times as required.

Lying on your back

The difference between the vertical leg press and the usual, angular one is that the vector of movement changes - in this case, the knees do not fall to the shoulders, but to the stomach. There are also differences in the position of the feet: in order to be safer and to isolate the quadriceps (conditionally, of course), we choose narrow setting legs while bench press platform or neck.

So the technique: feet should be about 30 centimeters apart. Straighten your legs while pushing the bar/platform up. Watch the position of the pelvis - no twists and twists! Lower. Inhalation is done while moving down. Exhale - when moving up.

In a sitting position

This is an interesting option for muscle loading. Due to the fact that the seat and the bench platform are in the same plane, and there is almost no inclination, the amplitude of movement increases up to 10-15 centimeters!

Considered the safest of all leg presses for your lower back.

Be prepared for your working weight to decrease. How to perform:

Initial position: feet stand on the platform shoulder width apart and at a right angle. The back is tightly pressed against the back of the simulator, hands hold the handrails. The gaze of beautiful eyes is directed forward, the chest is open.

Inhale and as you exhale, push the platform with your heels, moving it back along the sled, without straightening the legs completely at the knee joints and then return to IP. Repeat the specified number of times.

Setting and position of the legs

As mentioned above, this exercise is very variable and leaves room for those interested. By changing the position of the legs on the platform, we emphasize the load on different groups muscles.

So, what options for setting the legs can be chosen when pressing the platform lying:

feet shoulder width apart- load on the quadriceps and hips, the safest option;

feet wider than shoulder width, toes out- the load is shifted to the leading ones, is being worked out inner side hips;

the legs are narrower than the shoulders and are located at the bottom of the platform- study of the outer part of the quadriceps, a traumatic option;

feet at the top of the platform, slightly turning the socks to the sides- the traditional version of the leg press lying on the simulator for girls, because. with it, the gluteal and ischio-popliteal muscles of the thigh are more loaded, a moderately dangerous option;

one leg press- it all depends on setting it around the perimeter, in the classic version, the entire muscle layer of the leg is worked out.
The option is great for girls to create dream priests. BUT THIS OPTION IS FOR ADVANCED. If you are a beginner, please pass by.

It may seem that there is no difference - to press with two legs or one. Try it and find out, but believe me, it's much harder than the classic version! One leg press is great way finish off each leg separately and by the way, are you sure that your legs are equally strong? The single leg press is a great way to even out your legs, but there is also a high chance of injury!

Platform press with a focus on the buttocks: for women

The beautiful sex is ready for a lot for the sake of pumping and increasing the center of the universe. Let's take a look at the 4 most popular options for leg presses in the hummer and other machines:

Leg press sitting in a horizontal simulator. We often see how girls in the gyms do a horizontal leg press with a twist to work out the buttocks, but they are categorically against this: firstly, some turn around in such a way that the whole point is lost and you get a banal leg press.

Secondly, in this position of the hip and lower back, an injury is much more likely, which you then suffer to heal. Yes, and in twisting the pelvis there is no benefit for the buttocks, but there is harm to the sacrum.

One leg press in the gravitron. Well, firstly, you should not use the simulators for other than their intended purpose, especially, you do not need to play with your knees. The knee joint is a fragile thing, which, however, can desperately ruin your life.

The knee loves stability, so cross movement (such as cross lunges) is very traumatic, especially if you have any problems or for beginners. We do not recommend this type of exercise to anyone!

This version of the bench press with one foot of the platform on the buttocks, we consider useless.

Leg press classic (inclined) with wide staging legs. It is believed that if you turn your feet outward at 45 degrees and put your legs wide at the very top of the platform, then the load will be taken by the inner surface of the thigh and gluteal muscles.

In general, they, of course, will be loaded, however, any kind of legs with no matter what position of the legs always loads the quadra more, it will not work to isolate and load the gluteus to a greater extent!

For this purpose, and are much more suitable.

Band press. A good option, static tension always adds heat to the muscles due to.

Worst option: V horizontal press/ in Smith lying down with a wide stance. Only worse. Remember, the fact that this simulator was created for rehabilitation does not mean that you cannot get injured in it, it will not tolerate all kinds of “perversions”.

We want to especially note that it is dangerous to perform variations of the leg press for the buttocks or hamstrings with a wide stance in the vertical press machine or in Smith. The slightest technical oversight will lead to the fact that the coccyx will be twisted and lifted up, and this position of the lower back is extremely traumatic.

Standing in the Hack car. Here, firstly, we do not understand why this movement is generally called back press legs, if it is a squat - the location of the legs is normal. And secondly, again, we see no reason to do it at all in principle: neither for the buttocks, nor for the development of quadriceps.

The fact is that the danger of hack squats is that when you perform them, you get an unnatural load on the knee joints. The fact is that when supporting the back, in addition to gravity, the skeleton is also affected by the reaction force of the support.

When the knee joint is in a flexed position, a force is generated that is transmitted by the femur and directed horizontally forward. In physics, this force is called "shear force". This load is very specific to the knee joint and most likely leads to knee injury. So it's not worth the risk.

And yes, the question to answer: which is better, Hack squats or leg presses, the answer is unequivocal: the second option!

Try drop sets.

The bottom line is that you perform your working weight for a given number of repetitions. Then reduce the working weight and work another approach without a break. Then again reduce the weight and another approach. Your body will languish in pain, and lactic acid will fill the entire muscle volume until you calm down.

Don't do calf presses (high stance)!

Although this option is offered as an option for pumping calves, it is very dangerous and harmful to the knees! You never know, do not pull the weight and the platform will jump off - brrr, even thinking is scary.

Take a chance and try out the full stop leg press.

If you are already an experienced visitor to the hall, then this is probably the most brutal training option for you.

To use this method, you'll need a machine that has range-of-motion restraints to keep the weight from pushing down on you. IN NORMAL WE DO NOT. Also suitable is a machine in which it is not the weight that moves, but the bench on which you sit.

The main point is to stop with complete relaxation of the legs:

So, first we execute select average weight for 20 warm-up repetitions. Complete them.

Increase the weight. Now you need to do 15 regular reps, then immediately do another 5 reps, but use the full stop technique. Lower the weight to the end, relax your legs for a split second, and then squeeze out with explosive force.

Increase the weight slightly again. Now do 10 regular reps and 10 full stops.

This set, after which most people fall from the simulator in a practically unconscious state. Add weight again, and do 5 regular reps and 15 full stops.

What is the difference with the classic version: usually you do NOT lower the weight until it touches the limiters.

What to replace in the hall and at home

In principle, if it’s counting, if you can’t do a leg press, then it’s not at all necessary to replace it with something. As an alternative for leg training, we can offer you the following exercises:

Squat This is a common, but in our taste, somewhat silly recommendation. Because if you can’t press your legs, then it will be completely impossible for you to squat with a barbell - the squat is much harder and requires more skill and health. So the maximum that can be offered is dumbbell squats.

As a multi-joint, basic exercise instead of a leg block press, you can offer , stepping on a cabinet with weights and, but here the situation is approximately the same as with the squat. Especially if you have problems with your back or knees: here the mentioned exercises are allowed only with the approval of a doctor and only without weight.

What is left for us? In principle, not so little: gluteal bridge, leg swings. These options are also suitable for answering the question of how to replace the bench press at home.

Mistakes with a photo: if your legs hurt after a workout

What are you doing wrong if you have leg pain after the leg press? How to do the exercise correctly (here about the article about):

World record

A little interesting facts: in the leg press, work with a very large weight is possible (unlike the same squats). Pay attention to yourself: we give a tooth that the working weight in the dima with your legs is decently more than in the squat with a barbell!

So, the world record belongs to the American Pat Robertson, who shrugged his legs up to 1225 kg. There are also videos in which bodybuilder Ronnie Coleman squeezed 1024 kg for 8 times. According to some reports, with an incomplete range of motion, some athletes can squeeze up to 1363 kg, but there is no evidence.

If your knees hurt after

As in squats, in bench presses you need to watch your knees - so that they do not "stop" over the line of socks. Place your feet close to the top edge of the platform. If you put them lower, the “care” of your knees is guaranteed to you.

Place your feet so that you press on the platform with your heels, not your toes. Otherwise, the knee joints will experience a traumatic load.

Do not try to lower the platform as low as possible. At the lowest point, you will inevitably have to tear your pelvis off the support, and this is a direct threat of injury and subsequent lower back pain.

Your lower back should be firmly "glued" to the support! First, ask someone to look after you. Let him follow correct technique from the side and will indicate to you the safe boundaries of the bench press.

Never bend your knees at an angle equal to or greater than 90 degrees. When bending the legs at an angle of less than 90 degrees, the load presses on the knee joint, and if the angle is more than 90 degrees, it can injure.

Bringing your knees to your chest is not something that is not necessary, but impossible! If this exercise is performed incorrectly, the knees are injured with relatively small weights.. So watch your technique carefully.

If you're chasing a personal best on these exercises, you're on the wrong track. By replacing them with alternatives, you will avoid pain and improve your results!

Training with loved ones maximum weights- one of better ways gain muscle mass, develop strength and protect the body from injury, but only if you use heavy weights in the right exercises.

Don't leave your results or musculoskeletal health to chance or the whims of your ego. Stop using heavy weights on these three exercises and replace them with safer modifications. Thus, you will develop strength and muscle mass without leaving your joints in ruins.

1. Overhead press

If you want to quickly identify an athlete's weak link, it's hard to find a better test than performing a heavy standing. It's the perfect diagnostic tool, and here's why. A safe, heavy classic bench press requires:

Synergistic coordination of tension and stability throughout the body.
Proper mobility to produce watts of power in the vertical plane, in which the movement of many athletes is severely restricted.
A technique that remains impeccable when working with a barbell - the most strict projectile of the iron world, which does not forgive mistakes.

In my career, I have seen plenty of examples of incorrect overhead pressing. It is clear as day that the combination of bad posture, typical for sports enthusiasts, with even worse stability of the spine and pelvis, makes this specific exercise extremely traumatic. Pain is difficult to avoid, and this is especially true when the weights soar up, and the problem with weak links is exacerbated.

If you really want to master the overhead press in a standing position, train yourself to a sweat, but choose the weight wisely - chances are, it should be less than you think. If you are unable to stabilize your lower back and shoulder girdle, move on to a more rational modification army press which is both safer and more efficient.

Replace with: Power Rack Overhead Press

Anterior delts usually respond well to loading patterns based on explosive or pure power movements. The first of the proposed options is often underestimated. In other words, instead of always putting weights on the bar, you can increase your power output by moving faster and faster.

The Power Rack Overhead Press is a great training tool for athletes looking for maximum power, strength or aesthetics. It puts the lower body in a strong, stable position and allows you to use the laws of physics to increase your training effect without increasing the weight on the bar. By pressing the bar against the power rack, pressing it into the rack during the press, you not only create and increase friction between the bar and the rack, but also stabilize the shoulder girdle and spine.

Performing this modification of the overhead press in the most explosive style, with light weight and in combination with frictional force, helps to recruit fast-twitch muscles. motor units, and this is exactly the effect that we need in exercises for the front deltas. Perform 5-8 quality reps per set with fast and impulsive barbell movement, focusing on achieving peak contraction in each rep.

2. Leg extension in the simulator

Rehabilitators around the world are constantly whining about what provoked a real epidemic of pain in the knee joints among the representatives of the iron world. With all due respect to my colleagues, I personally consider such accusations to be complete nonsense, since many of my clients who have used this exercise wisely have achieved excellent results in terms of both strength and aesthetics. A reasonable approach involves working with small weights: you don’t have to put a hairpin in the last load and try to pump muscles with the whole stack.

The leg extension is an open-chain exercise in which your legs move freely in space. This type of movement requires a slightly more careful approach than closed chain movements where your feet are planted because it requires more from your joints.

No matter what they tell you, open chain exercises are by no means bad. It's just that they're more suited to pumping exercises, which increase muscle activation, sensation, and metabolic stress from movement, rather than lifting maximum weights in two or three reps.

Anyone who allows their ego to control the working weights in the leg extension machine knows that the higher the weight, the more direct stress is placed on the subpatellar area under the kneecap. This is referred to as "compensating with the joint rather than the target muscle group". This is exactly what we do not need from a movement that is used mainly to force hypertrophy in the lagging area.

It's not worth giving up on the leg extension machine, but it is desirable to put it to better use in order to create great anabolic stimuli and avoid knee pain for the foreseeable future.

Replace with: leg extension with metabolic stress

You can think of metabolic stress as an explosive catalyst that floods active muscles with blood and causes hellish pain - in a good way, of course. This training technique will require you to have really strong neuromuscular connections that will help you break through the pump:

Keep a constant tension in the muscle motors.
Use high volume sets and rep schemes with 15-50 reps per set.
Create cumulative fatigue by reducing rest periods between sets.

If you want to take your machine leg extension to the next level, try blood flow restriction (CUT) training and do a few high rep sets with light weights and short rest periods. Using special cuffs, conventional rubber expanders, or even knee wraps, wrap upper part thighs just below the gluteal crease at the back and the inguinal crease at the front. So you block the outflow of venous blood, hold it in the muscles and prevent it from returning to the central bloodstream.

When using this technique, you need to remember the degree of cuff pressure, which on a 10-point scale should not be higher than 7, and be extremely careful with the load. You can get a killer training effect using 30-40% of your 1RM in the leg extension, and there's no reason to bet more. It is for this reason that the Leg Extension CURRENT is a great addition to your leg workout.

3. Leg press

Already starting to annoy a lot of us, all because of the blatant idiocy that filled the Instagram feeds. Don't understand what I'm talking about here? About those photos where every 25kg pancake in the gym is on a leg press machine, plus a couple of guys are sitting on them, and all this magnificence is neatly assembled only for some dunce to move the platform an unfortunate couple of inches at 3 uncertain repetitions. You have definitely seen something similar. Perhaps they even did it themselves!

Although all of this is extreme to the point of insanity, the reasons to load the leg press machine to capacity will shatter into tiny pieces once you sort out all the benefits and risks.

To begin with, the body here is in a sitting position. Training while sitting is not the best idea, no matter what exercise it is. We sit all day long, so the last thing we need in training is to fall on the ass again, especially under heavy load. But in the leg press machine, we don't just sit, we sit at a 45-degree angle - a typical situation in most gyms - and this is especially dangerous when you combine heavy weight, deep hip flexion, and knee movement to chest.

When the knees approach the chest, the spine is forced to flex in the lumbar region, which is not at all compatible with a heavy load. And so that you can squeeze the platform to the end point of the amplitude, the spine goes into extension, which, again, poses an even greater threat to its lumbar region. The picture is crowned by the pelvis, which makes movements in the form of an anterior and posterior tilt, due to which the already risky positions of the spinal column become even more dangerous.

How can you solve this dilemma? Just avoid exorbitant weights in this simulator; instead, work with a high number of repetitions, mentally attuning to the pumping effect. What's more, you can combine the leg press into a glute superset that will allow you to isolate your quads and save you from having to hang a dozen plates on the platform.

Replace with: Preexhaustion Multi-Rep Leg Press

I have personally seen amazing results from this safe superset, like on professional athletes, and on clients who have shied away from the leg press machine like the plague. The superset has become an integral part of my program. It is ideally suited to be a heavy, both psychologically and physiologically, finisher for the end of any lower body workout.

The first exercise in the superset is the glute bridge with two elastic bands. As the name implies, you will be using two rubber bands: the long one is to be thrown over the hips to create resistance during extension, and the short one is to pull the legs above the knees to keep the hips from abduction and outward rotation. These movements are often forgotten, although it is the muscles of the gluteal group that perform them.

The goal of the first part of the superset is to pump the glute muscles as much as possible through constant tension during the rise and fall of the pelvis with a peak contraction at the top of each repetition. Never pause between repetitions in the same set. For you, this will be a real test of character, since you will have to maintain a stable pace of movement for 20-50 quality repetitions. When you can no longer make quality glute contractions, get up and immediately move on to the leg press machine.

By this point, your buttocks should be on fire and your pulse should be fast. This ensures that the submaximal load in the simulator will give the most powerful, but at the same time safe, training effect. Get into position on the machine and make sure your buttocks are resting on the pillow, your back is aligned with the backrest, and your torso remains motionless throughout the set. Controlling the amplitude of the movement of the knees towards the chest, do 15-30 repetitions with constant tension and impeccable execution. Negligence has no place here.

When you can no longer perform a quality rep on the leg press machine, rest 90-120 seconds, then return to gluteal bridge. Train in this manner until you have completed two to five circuits. I promise that both the muscular and functional effects of this superset will far outweigh those of any extreme weight leg press, and you will avoid lower back pain in the process.

- I am 14 years old and I have been training for about a year. The first successes appeared, but here's the problem - my knees hurt. Maybe I'm doing too much heavy squatting and leg presses? In any case, I would not like to stop training legs. On the other hand, will I become disabled? Are there any exercises that work on the leg muscles, but do not overload the knees? (question)

We must go to the doctor. Any, even mild pain in the knee is very serious. And it is not at all necessary that this pain is caused by training. There are about a dozen diseases of the knee joint in the world, and none of us is immune from them. It is necessary that the doctor took an x-ray and made an accurate diagnosis. If it turns out that your knees are medically healthy, then you really have overloaded your joints with heavy training.

How can you go on? For starters, let me tell you this. Even in such clean power types sports like powerlifting or weightlifting barbell weight is not the main training factor. And even more so in bodybuilding. - this is a whole system of interrelated and equal factors, such as your genetics, life circumstances, the ability to fully relax after training, nutrition, sports experience, training experience and level of athletic fitness. This is all that determines the size of the training weights, and not at all an arbitrary desire to pull more. If every time in the gym you try to mechanically lift weights without taking into account all of the above, this will sooner or later lead to stagnation of results and injury. How are the legs usually? The beginner looks in the mirror and sees with despair that his legs are a bit thin. Then he pounces on the weights with enthusiasm proportionate to his desperation. And he wondered why his leg muscles were lagging behind?

Indeed, why? Yes, because he has a weak genetic base. There are a lot of guys around who don’t need to swing their legs at all - they already have fat ones. Our beginner, on the other hand, lacks natural muscle mass, which automatically means thin bones and relatively weak joints. Agree, how can you grab onto big weights here?

What about food? Most novice teenagers eat what is prepared for them at home. This is food for the whole family. It often does not meet the needs of a bodybuilder either in terms of calories or nutritional composition. And the products sports nutrition? Which teenager has money for them? What about rest? The next day after a hard workout, you need to reduce almost to zero any physical activity. Sit, lie - and so on until the evening. Who can afford this?

So it turns out that choosing the level of load in the gym, you need to take a serious amendment to your life. Otherwise, you will undermine the already weak genetic resources of your body, that's all.

So, remember, big weights by themselves will not give mass. But how to find the optimal weight for yourself? The task seems difficult, but in fact it is very simple. The criterion for everything is high. Yes Yes exactly!

Let's say you're doing a bench press. Start experimenting: add weight, then decrease a little, add a little again. At the same time, use very small pancakes of 250-150 years. I will say in advance that all weights will seem to you approximately the same in feeling - somehow neither this nor that. And suddenly, when you set the next weight, you will feel: here! here it is! You will do a set, and your head is spinning: well, great! well, kaif!

This feeling, unlike anything else, indicates that the weight is extremely accurate for your physiological capabilities. In general, this is a broad concept that includes both the work of the heart and anatomical features (it happens that excessive weight blocks the work of synergistic muscles - they are too weak and therefore cannot stabilize the work of the joints) ... But the most important thing is that weight corresponds to the power potential of the muscles, which means muscular system works powerfully, efficiently and in a coordinated manner.

Now let's think about what happens if you take the weight above the optimal. He is no longer strong enough for his muscles. Therefore, at any point in the amplitude, you cannot keep the weight, as they say, "on the muscles." Part of the load involuntarily takes on the joints and ligaments. And this is the prerequisite for injury. Regular overload of the bone-ligamentous apparatus leads to tears of the connective tissues, small cracks in the cartilage, inflammation of the rubbing surfaces of the joint. Hence the pain.

Let's talk about the knees. When you stand with a barbell on your shoulders, the pressure on the knee joints is not so great, since the load is distributed in addition between the spinal column and the hip joint. But when you go down into the squat, the picture changes. B tension increases, and it is the greater, the farther the knees are from the center line of the body, on which the center of gravity is located. Interestingly, squats, while appearing to be a "harder" exercise than leg presses, lunges, and machine hack squats, are the least damaging to the knees.

When you squat, you tilt your torso forward, bringing your body's center of gravity closer to your knees. And this just reduces stress on the knee joints. But presses, lunges and hacks have a different biomechanics. Hence the greater pressure on the knees.

In theory, squats are the safest for the knees. However, in practice, they most often cause injury, since in the last repetitions from the bottom position, many try to get up "cheating". And this is death for the knees! To avoid the temptation to cheat, take less weight. And this will not mean a rollback in terms of mass. It has been proven that 12-15 reps per set grow the fastest. (But a small number of repetitions does not give such a result.)

If your friend is trying to get you into a "who can squat with more weight?" challenge, offer him different terms - "who can do the most reps?". Concerning additional exercises, such as leg presses and hack squats, then you should not lean too much on them. In any case, stick to the rule: at least 10 reps per set!

In short, here is my recipe. The main exercise is squats with a weight that allows you to do 12-15 reps in a set perfectly technically. Everything else - leg presses, lunges and hacks - use as aid, but again with a large number of repetitions per set. If you listen to me, then in time your knees will get stronger and the pain will go away. So, it's up to you...

(15)

Even in exercises on simulators, the execution technique is often violated. Today we will talk about the 6 most common mistakes in the leg press.

At first glance, the leg press in the simulator seems very simple exercise. However, many athletes often make mistakes when doing it.

Because there is no need to balance the projectile (as is required, for example, in the barbell squat), the leg press allows you to focus solely on moving the weight from point "A" to point "B". This makes it possible to overpower a slightly heavier load than when performing exercises with free weights such as barbell squats. And heavy weights combined with improper technique can cause injury.

Let's look at 6 common mistakes in the leg press.

Excessive platform lowering

One of the main advantages of the leg press over the barbell squat is the back support that the machine seat provides. But since the thoracic spine also rests on the back, your lower back is still vulnerable. When you lower the platform too low, you lift your pelvis and even your lower back. It is at this point that the intervertebral discs of the lumbar spine are most at risk, especially if you do not fully control the working weight.

To avoid such negative consequences, stop lowering the platform as soon as you start to lift your buttocks. You may need an outside observer to tell you when is the best time to do this.

Advice: do not lower the platform even if you feel you could.

Performing incomplete reps

Have you heard the adage “partial repetitions lead to partial results”? You better not say! Any of you can put a huge working weight on the machine, but if you move it only a couple of centimeters (as many do), there will be practically no benefit.

The so-called incomplete repetitions do not work out muscle fibers. You just don't engage your muscles properly if you only move the weight a quarter or even half the range.

Full reps are much more active in the work of the gluteal muscles and muscles of the back of the thigh than incomplete ones, especially in the negative (eccentric) phase. Try to lower the platform to the point where it becomes almost parallel to the hips, that is, your legs at this point should be bent at an angle of about 90 degrees.

Heel down shift

Not every platform has a large area, so in this case you may be tempted to put your heels on the bottom edge of it to work the quads more actively. It's definitely not worth it!

First, the footprint becomes much smaller when you place your heels over the edge of the platform, which reduces your balance and ability to perform controlled reps. Secondly, you have much less manpower than when working with the entire surface of the foot. And finally, you increase the load on the joints in the knees. In general, by doing so, you will not be able to master and properly control big weight, and also put your knees in danger.”

The same goes for those who do negative reps. The foot in this case should be completely on the platform at all points of the range of motion.

Knee displacement inward

As a rule, women make this mistake due to underdeveloped adductors of the thigh and gluteus medius muscles. This increases the risk of ligament injury. In no case should the knees be allowed to move inward.

Here are some tips to help you avoid making this mistake when doing leg presses (or squats):

Work out on the simulator for adduction and breeding of the legs, this will help develop the gluteus medius muscles.
Use knee bandages. They create tension, which helps prevent the knees from collapsing.

Excessive toe turning in or out

You have probably heard that turning the toes in or out when doing leg extensions in the machine allows you to focus on working out the outer or inner thigh, respectively. This is true, but what works well in a leg extension machine doesn't work at all in a leg press machine.

In the leg extension machine, the feet are not on a firm footing. On the leg press machine, on the other hand, the feet take all the load from the platform, and excessive rotation of the toes can create excessive pressure that will be absorbed. knee joints.

Advice: For most people, it is best to stand with your feet shoulder-width apart and turn your toes slightly outward, making only minor adjustments to this position.

Of course, you can use the position of the legs to move the main load from one part of the thigh to another. When the feet are low, the quadriceps are more effectively worked out (due to a decrease in the activity of the hip extensor muscles and a greater degree of knee flexion), and with a high position, the buttocks and muscles of the hamstrings (due to increased activity of the hip extensor muscles and less knee flexion) .

Wider positions are best suitable for people With long legs, are more active inner part hips and buttocks, and narrower on the contrary - its outer part.

Full leg extension

Although it is always recommended to perform repetitions in full amplitude, it is still not necessary to fully extend the legs. This is very important, because in this position the load is shifted from the muscles to the joints, and the pressure can be very strong if you work with heavy weights.

When you fully extend your legs, you are likely to use this pause to catch your breath or adjust your body position. But by doing so, you also give the muscles a break, which is counterproductive for building them.

If you have knee problems, stop when your legs are about 90% extended so that the bones of the joints do not have maximum contact surface.

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