Seated leg extension (leg extension leg curl machine) is one of the common exercises of leg muscle training. Simply put, it is leg extension exercise, which is divided into weight bench with leg extension, dumbbell leg extension and single leg extension. It can isolate and train the quadriceps femoris in the front of the thigh. As we all know, quadriceps femoris is the largest muscle in the whole body. It is a powerful muscle to stretch the knee joint and bend the hip joint. Therefore, learning can make leg muscles stronger and more beneficial. So, what is the gist of quad extensions?

Introduction to the usage essentials of leg curl extension machine:

First, choose a training weight that matches your weight. Don't deliberately pursue high weight. If you pursue high weight, you can use banded leg extension. After all, we achieve the goal of improving our health through equipment, not destroying our own health. After choosing the weight, sit on the leg stretcher, put your ankles behind the cushion, straighten your toes, keep your body upright and look up. When exhaling, fully stretch the knee with the quadriceps femoris to maximize the extension of both legs. Stop at the tense position for one minute, then inhale and slowly return to the original action.

Matters needing attention:

When using the leg extension machine, first adjust the cushion so that it falls on the ankle. Pay attention that the knee does not exceed the toes and form a right angle between the legs, so as to minimize the pressure on the knee joint and avoid unnecessary pressure on the knee joint. Try to sit back. When doing so, it is best to keep your hips and lower back close to the seat. When the legs are fully extended, the knees should never be fully extended, otherwise it is easy to get injured.

Common errors:

The upper body is too backward, ignoring that the hips and lower back should be attached to the instrument. During leg curl exercise, avoid sitting laziness and weakness, make the space behind the body too large, and greatly reduce the stimulation effect on quadriceps femoris. Secondly, although the weight is thrown out, it is only with the help of inertia, so the effect is not great. Pay attention to the strength of the legs.

Usage of sitting leg extension machine:

1. Start preparation: sit on the instrument, put your feet on the pedal, keep a little wider than the hip joint, keep your body upright, tighten your waist and abdomen, hold your chest out, and hold your hands on the grip to maintain the stability of your body, but don't use force. Your upper back is close to the backrest, your neck is relaxed, your head is also close to your back, and your eyes look straight ahead.

2. Action process: then inhale deeply and feel the strength of the thigh. The front, back and hips of the thigh should exert force at the same time, exhale at the same time, and push up the weight. When reaching the peak, the knee should be slightly bent, not completely straightened, pause for one second, and then inhale deeply and bend the knee at the same time to return to the starting position.

Key points of stretching action:

If you can't get the results you want after working out, you may have the problem of too tight muscles. "If one muscle group, like your quadriceps, is stiff, it will affect the role of other muscles, such as the gluteus maximus," said Ashley Bolden, a celebrity personal fitness coach in Los Angeles.

As a result of muscle stiffness, the effect of exercise is reduced and there is even a risk of injury. However, according to the latest research, stretching before training is more likely to be injured during training. You should do jogging and other exercises for five to ten minutes to warm up. The traditional stretching exercise is to let you bend your body and keep it for a long time, which is not the best choice to increase flexibility.

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