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The leg extension in the simulator

6 min read

Powerful quadriceps is not only beautiful, but also correct from the point of view of anatomy and biomechanics. People who shake their legs properly, focusing not only on the back of the thighs, but the front, have less problems with pain in the lower back. They are not plagued by pain in the piriformis muscle due to spasm and posture due to a tense lower back. Quads need to be, even if some of the people there, and deny them aesthetically. In addition, the presence of well-developed anterior surface of the thigh is a healthy knee. Still, we must not only bend your legs, and straighten them, so anatomically intended.

The contents

  • 1 Working muscles
  • 2 flattening the legs and knees
  • 3 Technique
  • 4 Tips
  • 5 Application

Working muscles

The simulator is designed in such a way that the main burden has taken to itself the quadriceps muscle of the thigh. She is the quadriceps. The muscle extends the lower leg, takes the thigh forward, flexes the hip joint.

Specifically, in the version with the simulator is not needed to stabilize the body, and other additional points. If we are talking about the inclusion of hands and the press is superfluous.

The exercise works all 4 heads of the quadriceps:

  • Video – start of the extension, the muscle that covers the hip in front;
  • Intermediate – stabilizes the foot, and brings the hip joint, it is located under the direct;
  • The lateral – to use the socks bred in hand, the muscle that surrounds the femur from the side;
  • The medial – to enable it to a greater extent send socks inside

Extension of the tibia – not the exercise of force. If you work in the simulator, my aim is strengthening the front of the thigh and “pumping” lagging muscles. This movement helps to improve the result in the classic deadlift and also squats, front squats, jerks, tremors and the leg press.

Flattening the legs and knees

The rod is used another version of the extension – the athlete puts on Shin damn, and performs the movement with him. It is believed to be less traumatic than “classic” in the simulator. Extension in the simulator is associated with injuries of ACL (anterior cruciate ligament). However, the risk is higher if a person thoughtlessly increases the weight and pushes it up, then jerk down.

Really extension of the tibia anatomically correct only in the plane of flexion of the hip joint that most people socks out. And yet the movement is not designed for heavy weights. Well, the relief of the quadriceps can be done mnogopotochnoy work.

Those who are afraid to get injured PKS can do with a light rubber, or perform extension on one leg, pointing the toe in an anatomically natural plane.

Technique

Usually beginners are advised to unfold in the simulator of the Shin just because in this exercise, you can’t go wrong. Here Internet experts are wrong. A beginner can make mistakes everywhere. For example, individuals do not know that the back of the station is adjustable, and the pad-lock can also be set. They sit on the edge of his seat, and strongly “pushes” the ankles under the seat of the car. The position of PKS is overstretched at the start. Because these “technique” are not recommended for fitness.

In order to do the exercise right, you have:

  • To configure a backrest so that she was support. Most exercise equipment is adjustable recline and have the opportunity to move up and push it;
  • The correct starting position – back rests on the backrest and thigh rests on the seat, Shin cushion is fixed by the simulator, and the angle between the Shin and the thigh is not more than 90 degrees;
  • Rehabilitation allowed partial amplitude, when the cushion is mounted higher than 90 degrees;
  • Socks should be aimed slightly at yourself, perform the exercise better to start with reducing the quads
  • The movement is as follows:

  • Downward movement should not be forced, it is better to slowly sink and slowly straighten the lower leg;
  • The back should be pressed fully to the back, lumbar.
  • Straightening to do on the exhale, bend on the inhale.
  • Variation, in fact, very diverse. The simplest way is extend one leg. Version for those who have imbalances in the development of the feet, and “start” is always one thigh, only bringing the second. This exercise is better suited, and if the athlete is afraid for PKS, or already has injuries.

    The second variation of the extend with rubber. Sitting on a chair, the athlete extends the tibia with fixation of the rubber shock absorbers on the foot. This option will suit those who need to strengthen ligaments, and to protect themselves from injury.

    The third variation for those who don’t have the simulator for the extension. On the lower leg is placed a pancake, the athlete sits on the chair. The option strengthens the ankle and the soleus so as to support the weight you will need through the ankles.

    The fourth variation is straightening with reversal of socks outside and five inside. It is believed that this technique builds a more rounded hips in girls, which nature has endowed-shaped figure.

    Fifth – heel socks inside out. This is quite a controversial position of feet from the point of view of anatomy, but some athletes believe that so they better work the medial head of the quadriceps.

    Anyway, the success of this exercise in the controlled technique, the absence of jerks and shocks, and a slow lifting and lowering the weight. Move your cushion, and exercise is safe for you.

    Movement is usually carried out at 12-15 and more reps in 3-4 business approach, in the power mode

    Tips

  • 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.
  • 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.
  • 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.
  • 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 fasten the seat parallel 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.
  • 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.
  • 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.

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