In today's article, we’ll talk about such a popular exercise as leg curl. As a rule, it is one of the main exercises that are recommended for classes in the hall. Given its high popularity, we will consider in detail the technique for performing this exercise.
What is the secret of his popularity?
If you believe the statistics, then it is bending the legs lying down is one of the most favorite exercises in the female half of the population. And this is not surprising, given that every girl wants to excite men with their forms at the back, and this especially applies to the legs, which should not only be slim, but also taut. Therefore, the main emphasis must be placed on these muscles. In addition, as mentioned above, such a simulator is an indispensable attribute of any gym.
What muscles are involved
Leg bending is due to the muscles of the back of the thigh, and more specifically, the biceps of the thigh, semi- membranous and semi- tendon muscles. Also during the lesson itself, the work of both the biceps of the thigh and the function of bending the legs in the knee joint is completely isolated.
If we talk about the generation of tendons, then we must take into account that they consist of 3 main muscles:
- Biceps femoris.
- Semi-tendon.
- Semi-webbed.
To date, there are only 2 exercises, including the use of the hamstrings in their workouts. As an example, we can cite the Romanian cravings, where the involvement of the hamstrings occurs due to the hip joint, which makes this exercise most like stretching.
Benefits
Leg curl, like every activity, is not without its advantages. In this case, they can be attributed to the fact that it is completely isolated and completely focused on toning the buttocks and the back of the legs. It is also worth noting that this exercise can be used to give both volume and relief to the biceps of the hips. Of the remaining advantages, we can distinguish:
- The simplicity of its implementation.
- Variety of variations.
- Increased strength in other standard leg exercises.
In addition, as numerous surveys among the male population have shown, this is a rather complicated training.
I would also like to say a few words about the fact that bending and unbending legs is a very important exercise, which provides a kind of balance between the front and back of the leg. This balance not only plays an important role from the aesthetic side, but also from the preventive side, since the likelihood of injury is significantly reduced, which could be caused by an imbalance.
How to do this exercise
Although bending your legs while lying down is considered one of the simplest activities, there are still cases of improper performance, which in the future can lead to the most unpleasant consequences. Therefore, to minimize the occurrence of such situations, we consider the technique of its implementation.
First of all, we approach the simulator and, using the lower roller, set its position in accordance with its growth. After that, we lie down face down, bringing our feet under the roller (approximately on the same plane as the ankles) and place them parallel to each other. Particular attention should be paid to ensure that the knees do not hang from the bench, and its kink is located at the waist. Then, pressing the basin tightly against the simulator, grab the handrail with your hands, directing your eyes to the floor, and strain your abs and buttocks. This completes the preparation for the lesson.
Leg curl in the simulator
After the initial position is accepted, we begin the exercise. So, the first thing we take is a deep breath, hold our breath and, without tearing your front thighs off the bench, we begin to pull the roller to the buttocks with powerful movements. After that we exhale when one of the most difficult amplitudes is passed. We linger for a few seconds in the highest position and very slowly, not for a second, losing control on inspiration, we return to the starting position. Next, repeat the same procedure a certain number of times.
Performance tricks
To get the maximum effect, it is recommended to adhere to the following rules:
- Hold the simulator handles firmly during execution.
- In no case do not tear the basin from the arch of the benches.
- Bend the legs until they are almost completely in contact with the buttocks.
- To maintain the load on the muscles, do not straighten the knees completely when they are at the lowest point.
- Upward movement is somewhat faster than downward.
- Do not crawl on the bench with your hip or pelvis.
- Make sure that your knees do not hang from the bench.
- Stretch the back thigh after completing each approach.
Remember, it is strictly forbidden to perform this exercise in the presence of a medium or large abdomen.
Home Exercises
As practice shows, you can build slender legs and elastic buttocks without going to the gym. All that is needed is desire and perseverance. In addition, the fundamental difference between homework is that they can take place whenever you want and how much you want. In addition, they are completely free.
There are exercises at home that can be performed regardless of your fitness. For example: we become even and put our legs a little wider than shoulder level. We hold our hands on the belt, and with our socks and knees we “look” in different directions. After that, slowly squat as low as possible, not forgetting to keep your back straight, and do not bend your knees to the side. In addition, performing this lesson, you need to ensure that the stomach is pulled in and the muscles of the buttocks are tense. The lifts and squats themselves should be done very smoothly.