The action of the seated leg extension machine mainly trains the front of the thigh, which is quite It is simple and difficult for even beginners to do wrong. It is an independent single-joint exercise that everyone knows and is very popular in gyms.
Traditional leg flexion and extension training can easily become boring after sitting for a long time! And the muscles adapt easily! This will affect our training progress! In fact, as long as we use our imagination and creativity! Some small changes and the use of technology can make our training very innovative!
Today I will introduce to you a very unique training method! Let new stimulation help your muscles grow!
Sitting leg extension: both legs up, one leg down!
Application principle: eccentric contraction!
Use the characteristics of eccentric contraction to bear greater load: in the concentric phase, both legs are straightened upward together, and in the eccentric phase, slowly switch to one leg Put it back!
Benefits of eccentric training!
1. Eccentric training gives you greater strength
2. Eccentric movements cause More muscle destruction and muscle enlargement
3. Use more during the eccentric training phase.Less energy
4. Heavy Negatives and Forced Reps produce anabolic reactions.
5. Enhance eccentric training so that you can increase your concentric explosive power.
6. Enhanced eccentric training will strengthen tendons.
7. Eccentric training increases flexibility.
Action essentials:
1. Initial action: sit On a leg flexion and extension trainer, with the back of your buttocks close to the training bench, adjust the height of the trainer so that the knee joint is aligned with the axis of motion of the trainer. The angle between the thigh and calf in the starting position is about 90 degrees!
2. Action process: Keep your trunk stable, contract your quadriceps muscles to extend the knee joint upward, stay at the top of the action for one second, and then change Slowly lower one leg back to the starting position
Special reminder:
During the retreat process (eccentric contraction), the speed should be slow! Utilize the characteristics of eccentric contraction to withstand greater compounding!
Pay attention to keeping your spine neutral and tightening your core muscles during the movement!
Avoid rotating the body during the movement and keep the torso stable!