Konnichiva, my dear!
On this middle day, as usual, we will have a technical note, and we will talk about the seated leg press. After reading, you will learn all about the muscle atlas, the benefits and technique of performing the exercise, we will also conduct a comparative analysis and find out the feasibility of including it in your training program.
So, start key, ignition, let's go ...
Seated leg press. What, why and why?
Do you like routine? I think no. However, the training of most gym visitors can be christened with this very word. And the point here lies in the selected exercises, often the latter are stereotyped and do not bring any variety to the training process. Moreover, often many, having health problems, perform a standard set of movements and do not even suspect that they are ruining their most valuable asset. In order to solve these two issues at once - to remove the routine and protect ourselves, we will consider the exercise on the lower body with the leg press while sitting.
Actually, let's get to the main part.
Note:
For better assimilation of the material, all further narration will be divided into subchapters.
Muscular atlas
The exercise belongs to the class of basic ones with the type of force push (push) and has as its main goal the development of the muscles of the front surface of the thigh.
The muscle ensemble includes the following units:
- targeted - quadriceps (quadriceps femoris);
- synergists - large gluteal, large adductor, soleus;
- dynamic stabilizers - biceps femoris, calf.
A complete muscle atlas is such a picture.
Advantages
By performing the seated leg press, you can expect to receive the following benefits:
- accentuated study of the muscles of the quadriceps;
- development of strength and muscle mass of the anterior thigh;
- inner thigh lift (especially true for girls);
- increase in squat results;
- various variations depending on the position of the feet;
- using heavy weights with minimal risk of injury;
- the ability to perform with problems with the back (for example) and knees.
Execution technique
The seated leg press belongs to the “easy” difficulty class. The step-by-step execution technique is as follows.
Step #0.
Set the desired load and get into a sitting position in the press machine. Place your feet on the platform shoulder-width apart, forming a right angle at the knee joints (quadriceps can touch the chest). Press your back firmly against the back of the machine and grasp the handles on both sides. Look forward. This is your starting position.
Step #1.
Inhale and as you exhale push your heels away from the platform, moving it back over the sled. Reach the extreme position without straightening the legs completely at the knee joints, and then return to the PI. Repeat the specified number of times.
In the picture version, all this disgrace looks like this.
On the move so...
Variations
In addition to the classic version of the seated leg press, there are several variations of the exercise, in particular:
- repulsion from a moving platform;
- simultaneous movement of the platform and chair.
Secrets and subtleties
To get the most out of the exercise, follow these guidelines:
- at the extreme point of the trajectory, do not fully unbend your knees, maintaining muscle tension in the muscles of the quadriceps;
- do not tear your back from the back of the simulator;
- push from the platform with your heels;
- watch the angle of the knees when bending the legs, it should not be sharp;
- bend your legs slowly and under control and push off explosively and quickly;
- breathing technique: exhale - for effort / extension of the legs; inhale - when bending;
- numerical training parameters: number of sets 3-4 , repetitions 15-17 .
With the theoretical side finished, now let's look at some practical points.
How to work out several problem areas of the bottom at once on one simulator?
Many people think that on simulators, in particular the leg press, it is not possible to work out the legs well, this is not so. Use a different position of the feet and shift the focus to one or another problematic area of \u200b\u200bthe legs. Thus, in one workout, you can try the following variations.
It is this work that will provide the most complete development of the muscles of the legs.
What to choose leg press lying or sitting?
The decision on which exercise option to choose must be made based on the state of one's health, or rather the back - curvature of the spine, the presence of a lumbar hernia. If you are familiar with these problems firsthand, then you should choose a horizontal bench press. It is this option that will allow you to load your legs well without aggravating the situation with your back. As for the angled leg press 45 degrees, then it is a good alternative to barbell squats, which also allows you to hook different muscle groups of the legs within the same simulator.
Actually, we have finished with the main part, let's summarize.
Afterword
Today we introduced the seated leg press, a great alternative and safe variation of the classic exercise. I'm sure it will take pride of place in your "self-making" toolkit :).
Adyu, amigo, see you soon!
PS. There are non-standard exercises in your PT, which ones?
P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma guaranteed :).
With respect and gratitude, Dmitry Protasov.
