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.
- 1 Working muscles
- 2 flattening the legs and knees
- 3 Technique
- 4 Tips
- 5 Application
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.
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:
The movement is as follows:
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
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.