One of the most common, demanded power devices for training in a gym is a simulator for leg presses. Classes on such devices completely replace squats with extra weight, allow you to activate underdeveloped calf muscles. If you correctly operate the simulator for leg presses, you can quickly get rid of fat deposits in the thigh area and make the buttocks more toned.
Design features of the simulator
The simulator for
leg press includes a platform for placing the feet, supports for awnings and a seat with a back. Consider in detail each element of the structure:
- The platform is the main component of the simulator, which is set in motion during the exercise. In some devices, this element has the form of an all-metal sheet, in others it contains slots, a lining in the form of non-slip material. The standard weight of the leg press simulator is 25 kg. If necessary, the mass of the platform can be doubled by using hinged loads. However, beginners should not immediately deal with weighting, since such a solution increases the risk of spinal injury.
- Seat with backrest - made of a dense, hypoallergenic material with elastic filling. The structural element is adjustable in length, may include a headrest. Some manufacturers produce simulators for leg presses without a seat. However, this embodiment is quite inconvenient for beginner athletes.
- Supports for awnings - are presented in the form of rods that are located on both sides of the simulator. Designed for the use of additional cargo.
What muscles are involved in the operation of the simulator?
The leg press on the simulator makes almost all the muscles work: the quadriceps, the gluteus maximus, the long fibular and the anterior tibial, soleus muscle.
An athlete performing a leg press, a horizontal simulator gives the main load on the buttocks and quadriceps. However, a change in position during landing activates other muscle groups.
The benefits of training with the leg simulator
The simulator for a leg press is characterized by a whole host of advantages:
- It opens up the possibility for the study of inactive muscle groups that are not involved in everyday life. To activate the latter resort to changing the position of the limbs on the platform.
- Eliminates axial load on the spine, which is present when doing squats with extra weight. Thus, the possibility of a comprehensive pumping of the legs for those who have problems with the back, has a poorly developed muscle corset.
- The leg press while sitting in the simulator allows you to burn a huge amount of calories during a short workout, which helps to reduce body fat in the thighs and buttocks.
- Classes on the simulator activate metabolic processes in the body.
- Thanks to the flow of blood to the pelvic area, the work of the genitals improves.
Differences leg press from squats
Leg press in the simulator (exercise technique) involves the provision of increased load on the quadriceps. At the same time, the spine remains relaxed, which helps to avoid back injuries, which often happen during
squats with a barbell.Another defining difference is the ability to quickly change the position of the legs, aimed at working out specific muscle groups. At the same time, squats give a load to all muscles of the legs at the same time, which contributes to the development of rapid fatigue.
Leg press in the simulator - equipment
Only following the correct exercise technique can reduce the risk of injury. Consider the secrets that will allow you to do the bench press correctly.
To begin with, a suitable weight is set on the simulator, which corresponds to the strength capabilities of the athlete. The user is located in the simulator, feet resting on a platform shoulder width apart. The platform locks are gripped by hand.
The leg press in the simulator (exercise technique) involves a tight fit with the buttocks and back pressed to the bench. Moving the platform in the direction from itself is performed on the exhale. The platform is not squeezed out completely. During the exercise, the knees remain slightly bent. This approach avoids damage to the joints.
The platform is lowered with a deep breath to the limits until the lower leg and thigh are in a position at right angles to each other. At the end, they hold their breath for several moments and squeeze the weight again.
How to make leg muscles grow?
What contributes to the progressive build-up of muscle in the lower extremities? To get noticeable results, you should focus on proper nutrition. It is the saturation of the body with an abundance of protein that makes the muscles grow stronger and increase in volume. If you do not pay enough attention to this moment, training will not bring anything but pain and fatigue.
The systematic use of additional weight and a change in the angle of inclination of the platform make it possible to increase the effectiveness of classes. Unfortunately, not all simulators for leveling legs have such functionality. Therefore, in cases where progress in training is almost imperceptible, it is worth using more advanced devices.
Finalize the result allows you to perform the bench press with one leg. This strategy is especially effective at the end of a workout. Performing an exercise in strength is far from every athlete. However, it is still worth a try to enhance the overall effect.
Finally
As you can see, the power simulator for the legs is an excellent device for the integrated pumping of muscles of the lower extremities. Some athletes resort to its operation, working to consolidate the result after performing squats with weights.
Regular training on the simulator allows for a short time to increase the quadriceps, which visually make the legs more massive. In addition, athletes get the opportunity to focus on certain muscle groups without risking losing balance.
When lifting legs with the legs in a reclining position, the gluteal muscles are trained . Experienced athletes know how long their pumping can be when performing the deepest squats.
In general, while training using the simulator, athletes are able to significantly isolate the load, reduce the risk of injury, even when working with increased weight.