Leg bending is an exercise that effectively affects the middle part of the hamstrings. So, this is a great chance to improve the shape of your feet! In addition, this area, not getting enough load, is very prone to the appearance of cellulite. Practicing the bending of the legs, you will get slender, beautiful legs plus timely prevention of cellulite.
Leg bending
To properly bend the legs in the simulator lying down, it is important to be able to adjust the simulator for yourself - and in general choose a simulator if you have the opportunity to choose.
First of all, choosing between a classic level bench and a bench with a kink, it is worth choosing the latter option. It is most suitable anatomically and allows you to avoid overvoltage in the lower back, which is very easy to cause, if you are engaged on a direct bench - in fact, during the raising of the legs, the buttocks involuntarily stretch upward, which provokes an unnecessary strain on the spine in the lumbar region. Bending the legs in the machine does not injure you, unless you yourself break the technique.
Before starting the exercise, it is important to adjust the rollers so that they are exactly at the level of the back of the ankles.
After these settings, you can proceed directly to perform the bending of the legs in the simulator: take the position face down and firmly grasp the handle. Place the rollers on the back of the ankles. Take a deep breath, and on an exhalation in one movement, without jerks, in average tempo pull up platens to your buttocks. At the highest point, hold your feet for a couple of seconds and only after that start at the same rate to move in the opposite direction. It is important not to make sudden movements. Do 3 sets of 12-15 repetitions.
If at the same time it is important for you to maximize the load of the shin, be sure to pull your toes on yourself. Between repetitions, do not forget to straighten your legs completely, so as not to lighten the load and not make the exercise less useful. Flexion and extension must be at the same moderate tempo.
What should I do if my knee hurts when I bend my legs?
If you have a knee pain when flexing, there may be several reasons:
- you perform the exercise too slowly, thereby giving the knee an atypical load, why you injure it;
- you perform the exercise too quickly, which makes it easy to overstress the knee joint;
- during the exercise, your knees do not hang from the bench, but lie on it - this is another sure way to quickly get injured as a result of the exercise.
There is always one more option - you just chose an unnecessarily heavy load. If you are engaged recently, and the hamstrings are not too strong, it means that your knees are not trained enough either. Do not overdo it - this is not the way to fast training, but the path to injury.
Bending of the legs sitting
Bending the legs in the sitting simulator is an excellent exercise aimed at the inside of the baird and the calf muscles. Practicing such an exercise, you can get rid of
Tilt the backrest of the seat, sit on the seat of a special simulator, leaving your knees in a hanging position. The position should not prevent you from bending your legs in any amplitude. The back of the lower leg is supported by the rollers. In the starting position, your legs should be almost straight. Holding the handle, tilt the body back, inhale and exhale smoothly on the exhale. When the knee joint forms an angle of 90 degrees, maximally strain the muscles of the thigh. Return to the starting position. Do 3 sets of 12-15 times. Exercise should be done without jerking, so as not to harm your knee joints.