In this post you will learn how to do leg curls on the simulator. This exercise is very popular with both men and women. Why? Due to the fact that a huge number of muscles are involved, fat is effectively burned and a relief is drawn.
Exercises for
slender legs are not difficult to do - follow the mechanics described in detail in the post and get excellent results.
Advantage of this exercise
If you want to "lose weight in the legs", then there is no more effective tool than bending the legs on the simulator. Perhaps someone will have a question about this - but what about all the stories that it is impossible to lose weight in any particular place? The question is completely logical, but it is more appropriate when it comes to a belt for weight loss or, for example, about a diet, "to lose weight at the waist." If it comes to sports load, working with a certain part of the body, you can do anything with it - to reduce the fat layer or build muscle.
There is truth in the legs
Starting training, you will probably hear about some basic exercises that are required to be performed. Regarding the legs, these are squats - they use all the muscles of the legs and are very effective. After basic exercises, you can proceed to "pumping" the smaller muscles or a more enhanced study of the muscles of the large. Leg curl will help you. On the simulator you will do it or with free weight, you decide, it all depends on your goals. Nevertheless, this exercise should be done by anyone who wants to get beautiful legs as a result of the training .
How is bending the legs
In fact, this is not one exercise, but simply mechanics - bending the legs at the knee. It is of great importance how this happens. Bending the legs while sitting on the simulator, possibly in the gym, on a specially equipped simulator. In this case, you pump the calf muscle and the back of the thigh.
Bending the legs while standing, as the name implies, is performed in a standing position. Bending your legs while lying allows you to pump up both the popliteal muscles and, of course, the thigh muscles.
Leg curl on the simulator should be performed after basic exercises. It does not matter how long you have been training, these exercises are good for both beginners and masters. How many times do you need to bend? Perform exercises for three to four sets of ten to fifteen times.
Bending while sitting
Sit on the simulator, fix the legs with a roller. The knees should crawl out over the edge of the seat, allowing the knees to straighten as much as possible.
When starting the exercise, your knees should be either perfectly straightened or slightly bent. Breathe in, hold your breath and bend your legs. Bringing the angle in the knee to ninety degrees, stop and maximize your legs. It is at this moment that you are working on the muscles. After return to the starting position - this is how the legs are bent while sitting in the simulator.
Standing flexion
This exercise will allow you to work out all the muscles of the thigh and calf muscle. Grasp the handle of the simulator with your hands. The leg, which will perform the exercise, needs to be pressed to the support - the upper roller. Substitute the lower leg under the lower roller. Straighten your leg and ankle under the lower roller. Breathing in, bend your leg at the knee. After bending, exhale.
You can increase the load on the muscles during this exercise - you just need to bend the foot while bending the lower leg. If it is difficult for you to perform, then keep your foot straight - this will reduce the load on the calf muscle.
Leg curl on the simulator
Another useful exercise that will work out the popliteal muscles, thigh muscles, and to a lesser extent - the calf muscle. How to perform: lie on the simulator face down, grab the handrails with your hands. Legs should be straightened and put under the rollers. We perform - take a breath and bend both knees. Start the roller, trying to touch the buttocks with your feet. Make a delay. Slowly return your legs to their original position. Breathe out.
Training for those who work for the mass
If your goal is to gain muscle mass, then there are special nuances in both performing exercises and nutrition. Regarding work in the hall, you should do fewer approaches with the maximum possible weight.
Choose the right food. You need to eat protein per day at the rate of two grams per kilogram of ideal weight and eat the right carbohydrates - cereals, pasta from durum wheat, vegetables. Of course, we are not talking about sweets, otherwise you will gain fat together with muscle mass. During training, drink gainers.
If you want to lose weight
Catching up for weight loss, you must first remember about nutrition.
Even effective training will prove useless in the face of a passion for tasty things. The basis of your diet should be protein (chicken, cottage cheese, egg, fish of all sorts), carbohydrates in the form of green vegetables. Porridge is useful, but if you want to lose unnecessary fat deposits, then give them up.
As for training, it makes sense to perform exercises with low weight, but doing more repetitions. If the average is 10 times per set, then do at least 20.