Powerful leg pump in the fitness room. Workout for men

Not too experienced athletes sometimes forget to pay proper attention to their legs or simply do not consider it important. We often see people who have a well-developed upper body, but their legs are just the opposite. This is the wrong approach. No matter what kind of sport you do, you need to properly distribute the load on the body, work with all muscle groups.

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You should not start your workout with heavy basic movements, such as squats. Start your workout by working on machines to get a feel for your muscles, gradually increasing the load.

Leg press

Execution Technique:

• Sit in the exercise machine and rest your feet on the platform.
• Press your pelvis and lower back tightly against the cushion and the back of the machine.
• Place your feet on top of the platform and place them slightly wider than your pelvis, toes pointing out to the sides at a 45 degree angle.
• Bend your knees and smoothly lower the platform, keep your pelvis and lower back.
• As you exhale, powerfully squeeze the platform. Make sure that your knees move in the direction of your toes.

What do I need to know?

Depending on where we want to direct the load, the feet on the platform are positioned differently. For example, the lower we place our feet, the more the quadriceps are loaded. If we put our feet together, the outer part of the quadriceps is loaded, if we put them wide – the inner part. If the feet are in the center of the platform, the load is distributed evenly between the biceps and quadriceps (i.e. the lower and upper surfaces of the thigh). If you place your feet high, the back of the thigh and the glutes are worked more.

Leg curls while sitting

Sit so that the knee is at the level of the axis of rotation of the machine. The knees should not stick out strongly forward or fall backwards.

Technique:

• Sit on the trainer. Press your pelvis and lower back tightly against the cushion and backrest of the machine.
• Tense the front surface of the thigh, and then extend the lower leg, slightly not bringing it parallel to the floor.
• Then gently lower the lower leg back to the starting position.

What do I need to know?

If we put the toes of the feet outward, the inner part is more loaded, if inward – the outer part. For better efficiency, lift your legs more slowly, at the highest point make a small delay.

Bending legs lying down in the trainer

Set the location of the roller along the length of your legs. It should be under the Achilles tendon. Your knees should not hang off the bench or lie completely on it.

Execution technique:

• Lie down on the trainer and press your pelvis tightly against the bench.
• Tense the back of the thigh and bend the lower leg to an angle of 90 degrees.
• Try not to pull your pelvis away from the bench.
• Then slowly return the lower leg to the starting position.

Lift the device without jerk, do not straighten your legs completely.