Extension of the legs in the simulator while sitting, on the quads, lying. Benefits, technique, which muscles work

The machine leg extension is an isolated practice aimed at developing the quadriceps. Thanks to such techniques, it is possible to exert a targeted effect on certain muscles in the body. Often, during sports, muscles grow unevenly and asymmetry is highly noticeable.

Isolation exercises to work out a specific area of ​​the body will help to build the ideal proportions. Experienced trainers note that if you regularly use the leg extension on the simulator as a warm-up at the beginning of the workout, and then work out the muscle fibers at the end of the workout, then soon the result will surprise anyone.

It is very important to immediately start with a minimum weight, and then increase it every 3-4 minutes. Smooth movements, uniform loads allow you to work out all the muscles of the thigh.

Essence and basic principles

Extension of the legs in the simulator allows you to create a load on the quadriceps, and this is one of the largest muscles in the human body and its main function is to extend the knee joint and straighten the limb. In part, it is this muscle that is also involved in hip flexion. The simulator is an ordinary horizontal bench, divided into two parts.

One of them is a chair, and the other is a backrest. The most useful element in this design is the corner, which is fixed from the horizontal edge of the bench. Structural parts with side fasteners (left and right), covered with soft material, are directly attached to it. This machine can be used to flex and extend the legs while sitting and lying down.

Benefits of leg extension using the machine:

1. It is possible to purposefully and in isolation work out completely all parts of the quadriceps.
2. It is possible to achieve serious increases in the strength indicators of the reed muscles.
3. The relief is significantly improved, the muscles become more pronounced on the body.
4. Ligaments are strengthened.
5. Endurance increases.
6. Performance improves when performing basic exercises.

Professional athletes say that without leg extension on the machine, training would not be complete. This set of exercises helps to warm up before the main workout, and after exertion, it also helps to refine it, working well each muscle with maximum weight. The main thing is not to be lazy, do 3-4 sets of 20 times, beginners can 10 times and increase with each workout.

Indications for exercise

The quadriceps muscle of the legs consists of 4 small muscles:

Raising the legs on the simulator while sitting, helps to work out all 4 types of muscles at once, helps to better draw the relief and improve the shape of the legs. Doing this exercise also improves other performance in basic movements, such as squats or leg push-ups.

Extension of the legs in the simulator is recommended as a warm-up before starting intensive training of the leg muscles in order to pre-tire the limbs or to finish off the quadriceps after performing basic exercises. An exercise like this might be suitable for beginners looking to strengthen muscles if basic squats are still difficult for them.

Also, it is these extensions that have a positive effect on the knee joints. When the legs are bent and unbend under the weight, the load goes directly to the cruciate ligament. It can be dangerous and there is a risk of injury. Therefore, it is important to strictly adhere to technique and moderate weight during exercise.

The leg extension in the machine is suitable for beginners or experienced athletes.

You can often see girls on this simulator. Such exercises will be of particular benefit to representatives of the fair sex of a thin physique. During squats, such exercises can prepare the knee joint, protect it from injury, and improve the performance of basic exercises.

But for girls who are professionally involved in sports and have well-fed forms, such a complex will be superfluous. The thing is that the muscles on the legs are actively working and in basic exercises and they do not need additional load. If you still include them in the workout, then you can greatly increase the volume of the hips.

This set of exercises is perfect for men who want to improve their performance, build muscle mass, and make their muscles more prominent and symmetrical. Exercising the leg extension machine is an excellent rehabilitation method after a leg injury.

Contraindications to exercise

Extension of the legs on the simulator does not occur in everyday life, as it is not a physiological factor. That is why the knee joint is not designed for such loads without additional preparation. Even light weight can put a lot of weight on the ankle. That is why, without preparation, there is a risk of severely damaging the knee joint.

For people who have previously experienced joint problems, it is better to exercise on the simulator, choosing a less traumatic set of exercises. Leg extension using the machine should not be used by people who have suffered a spinal injury. And also for those who have arthrosis.

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Helpful hints

To benefit from leg extension, it is important to follow some guidelines:

1. Getting started with a set of exercises, you need to customize the simulator for yourself. Correctly adjust the backrest as well as the foot cushion. The backrest should be positioned so that the entire thigh rests on the seat. Position the roller so that the lower part of the lower leg rests against it.
2. All exercises should be performed at a slow pace, no sudden intense movements, so as not to injure unprepared muscles and joints. It is worth focusing on the work of the muscles located on the front of the thigh.
3. Be sure to breathe correctly, in no case hold your breath. While extending the legs, inhale, and bending exhale.
   
4. If you slightly turn the toes of the feet to the sides, then in this way you can slightly shift the load on the inner thigh. And if you turn the stupas in the opposite direction, then the load will shift and it will be possible to work out the external muscles.
5. It is necessary to hold the legs at the top point of the amplitude for 2-3 seconds, in this case it will be possible to achieve the peak contraction of all the muscles of the thigh.
6. It is better to do leg extension at the end of the workout, after the squats and leg presses have been worked out.
7. The weight on the machine should be increased gradually so that the muscles can be prepared for more serious loads and they can be protected from injury.
8. Be sure to use the handles of the simulator.They will help keep your glutes and thighs on the bench, preventing them from coming off during sets.
9. Professional athletes often alternate the extension on each leg. This allows you to concentrate on the work of the muscles of each leg separately. But for beginners, this approach will not bring positive results.
10. The machine extension is ideal for beginners. This complex is suitable for preparing for an intense workout. At the end of the workout, a similar set of exercises can be used to fully work out the muscle fibers.
11. Bend your knee at a right angle during exercise.
12. To reduce stress on joints, you do not need to put your lower leg behind the seat of the machine.
13. You do not need to stop at the bottom mark, fully extend your legs.
14. While lifting, the toe should be pulled towards you in order to contract the medial muscle as best as possible.

It is worth mentioning that the leg extension machine can look different:

1. It can be a simplified design like a conventional chair with a foot-rest. The weight on such equipment is regulated by adding special pancakes.
2. The more expensive model is a comfortable chair, also complemented by a special pancake block for convenient weight adjustment.

Today there are many types of simulators, but they all have the same principle of performing exercises.

The main set of exercises

Newbies in sports, at the sight of a simulator, may think that doing all the exercises the first time will definitely not work. But this is not entirely true. If you follow the instructions, then after the first exercise, you can feel that all the leg muscles are well developed. As mentioned earlier, before starting to work with it, the simulator must be set to your personal parameters.

Adjust the backrest, bolster position and weight:

1. The backrest is positioned so that the thigh is completely resting on the seat. The knees lie on its edge, and the sacrum is pressed against the back.
2. The second roller, behind which the legs will be wound, must be installed so that the lower part of the lower leg rested against it. The knee should be bent 90 degrees.
3. Set the weight. It depends on the level of training. You need to set such a weight so that it is convenient to do 3-4 approaches with it, each 15-20 times. Gradually it will be possible to increase the weight with each new workout, but only slowly.

When the simulator is set up, you can start performing a set of exercises:

1. Sit on the simulator, your back should be tightly pressed against the simulator, your legs should be behind the roller. Grasp the special handles on the sides of the simulator with your hands. Raise the socks of the feet up.
2. Exhale to straighten your knees. As much as possible at this moment, strain the muscles of the thigh at their highest point, linger for 2 seconds.
3. While exhaling, lower your legs down, but do not bend to the end. The muscles in the lower thigh should be tense. It is imperative to monitor the sensations in the knee joint, do not sharply lower your legs down.
4. Repeat this exercise several times.

You can also do the exercise exactly, but only with each leg separately. This approach allows you to better feel the muscle work. It can also be used by athletes with asymmetry. You can perform the same exercise, but only when straightening the legs, the socks can be turned in different directions, thereby straining the inner or outer muscles of the thigh.

There are also simulators that allow you to do leg extension while lying on your stomach. This complex allows you to pump the upper and lower thighs. To enhance the effect, experienced trainers advise spreading your toes to the sides.

You need to perform the exercise like this:

1. The back of the simulator must be tilted to the limit so that you can comfortably sit on it lying down, face down. The waist should be in a line that separates the top of the seat from the bottom.
2. Put your shins behind the rollers, grab the handles on the sides with your hands.
3. Using the biceps, bend the knees and bring the weights to the buttocks. At the most critical point, linger for 2 seconds and slowly lower your legs to their original position.
4. During the exercise, in the supine position, the knees should not be fully straightened, the rollers should be kept on weight throughout the training.

You can also do exercises with the machine while standing:

1. You need to face the simulator, rest the ankle of one of the legs against the roller, and the other on the floor. Be sure to keep your thighs close to the back of the machine.
2. Grab the handles, exhaling deeply, bend the working leg and raise the foot as high as possible until the roller touches the thigh.
3. On exhalation, you need to return to its original position, but at the same time, the limb must not be fully extended, passing into a positive phase.

If the gym does not have a special simulator designed for leg extension, then you can diversify the program and perform a special complex on the crossover at its lower block.

And you can do it like this:

1. Put on the cuff on the ankle, which is fixed on the cable of the lower block.
2. Stand up straight, grab the crossover handles with your hands, if they are, of course, provided in it.
3. After exhaling, bend the leg, which is attached to the equipment by the cuff. Hold in this position for 2 seconds.
4. Return inhaling to the starting position, but do it slowly, controlling your movements and feeling how much the muscles located on the back of the thigh are tense. The knee at this time remains motionless, in no case, you do not need to move it to the sides, forward or backward.

If there is no trainer, then it can be easily replaced with a regular bench and a dumbbell.

The exercise in this case is performed as follows:

1. Lie on a bench with your knees hanging down slightly.
2. Clamp the dumbbell between the feet.
3. Grab the edge of the bench with your hands.
4. Exhaling, bend your legs at the knee joint, while the biceps should be very tense.
5. Then return to the starting position, but do not fully unbend the legs.

When you already feel that the muscles are very tired, with the extension of the lower leg to full amplitude, you can perform another approach with several repetitions with partial amplitude. The main thing is not to drop the weight, but to do everything smoothly.

In order for the muscles to work harmoniously, a beautiful relief is drawn, it is imperative to supplement the leg extension exercise with other exercises designed to train the muscles of the back of the thigh. If the knee joints hurt as a result of the exercise actively affecting the ligaments and tendons, then in this case it will be necessary to find an alternative.

For a strong half of humanity, an option is suitable - deadlift, squats with a barbell, leg presses. But as for the fair half, they can take not a barbell, but a bar, weighing 5-10 kg. A very good alternative is simply lunges or squats, thanks to which you can not only perfectly work out all 4 muscles of the thigh, but also the gluteal muscles.

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Fixing the result

In order for sports to be of maximum benefit, and the result was good, you should definitely perform basic, additional and several isolating exercises. Basic exercises should come first.

For the training to bring the maximum effect, you need to work with the body like this:

1. Warm up without using any weights.
   
2. After doing a few squats, armed with a barbell.
3. Next, the leg press is performed.
4. Then you can start extending the legs while sitting on the simulator.
5. Deadlift.

It is imperative to use a linear system of increasing weight - start with less and gradually increase.If everything is correctly distributed, taking into account the sequence of the exercise, then results can be achieved very quickly.

When to expect the effect

If you follow all the recommendations: correctly set the simulator, start with less weight, constantly increasing it, do not make sudden movements, then the result will not be long in coming. Beginners say that after 2 weeks of classes, and this is 3 times a week for at least an hour, the first positive results are noticeable.

The maximum results can be achieved only if you regularly visit the gym, well, and correct your nutrition. Basically, it should contain protein foods.

Beginners need to remember:

• no sudden movements, jerks lead to serious injuries;
• incorrect parameters of the simulator, it should be comfortable and convenient to practice in it;
• first you need to warm up, for example, you can walk on the simulator.

Beginners who have just decided to make their body beautiful note that extension helps to remove the asymmetry of the thigh muscles, strengthens the knee joint well, and makes the legs more enduring. The main thing is to perform the first complex with a coach so that he points out mistakes, and beginners do a lot of them, and after that, step by step, improve their forms on their own.

Leg extension in a simulator with improvised means is a universal exercise that can be used by both men and women during training. With the help of such exercises, it is possible to make the relief of the hips more pronounced and aesthetic.

Drying can also be done by aiming quadriceps isolation. If the main goal is to increase muscle mass, then you need to do heavier basic exercises, for example, squats. Beginners should seek the advice of an experienced trainer. so as not to make mistakes and not get hurt.

Article design:Ilchenko Oksana

Video about leg extension in the simulator

Extension of the legs in the simulator. Video tutorial: