During training, we will use some equipment, such as sealed leg curl machine, seated leg extension machine. The seated leg flexion and extension machine is a useful training instrument. When using this machine, you should first know its use method, because if you use it wrong, it will not have training effect. What is the use method of lying leg curls machine? If you want to know, let's have a look.

seated hamstring machine

Use of sitting leg flexion and extension machine

1. first choose the weight, sit on the instrument, legs under the foam roller (feet toe pointing forward), and grasp the handle on both sides with both hands. This is the starting position of the action. Tip: you will need to adjust the position of the foam shaft so that it will fall on your calf position (above both feet). Make sure you have a 90 degree angle between your thighs and lower legs. If the angle is less than 90 degrees, it means that the knee exceeds the toe, which will put unnecessary pressure on the knee joint. If the instrument is designed like this, either change another instrument or make sure that when you start practicing, once you reach an angle of 90, you stop downward, life fitness leg curl is a good choies too.

Stretch your legs with your quadriceps and exhale as much as you can. Make sure the rest of your body remains stationary in your seat. Hold in a tense position for 1 second.

3. While inhaling, slowly reduce the weight to the original position and make sure you don't exceed the limit of 90 degrees.

matters needing attention

When preparing for sitting leg flexion and extension, first adjust the position of the cushion so that it is located near the ankle. Pay attention that the knee does not exceed the toe and make the big calf at a right angle, so as to minimize the pressure on the knee joint and avoid unnecessary pressure on the knee joint. Sit back as much as possible, preferably with your hips and lower back close to the seat during the process. When the legs are completely straight, the knees must not be completely straight, otherwise it is very easy to get injured.

Common errors

The upper part of the body is too backward, ignoring that the hips and lower back should be close to the instrument. When doing sitting leg flexion and extension, avoid sitting laziness and weakness, so that the gap behind the body is too large, which greatly reduces the stimulation effect on the quadriceps. Secondly, although the weight is thrown up, it is only with the help of the force of inertia, which has little effect. We should pay attention to the force of the legs.