Bending leg lying in the gym and at home

In today's article, we'll talk about such a popular exercise as leg bending. As a rule, it is one of the main exercises that are recommended for classes in the hall. Given such a high popularity, we will take a closer look at the technique of doing this exercise.

What is the secret of his popularity?

If you believe the statistics, it is the bending of the legs lying down is one of the most popular exercises among the female half of the population. And it's not surprising, considering that each girl wants to excite men with her forms from behind, and especially with regards to the legs, which not only need to be slim, but also fit. Therefore, the main emphasis should be placed on these muscles. In addition, as mentioned above, such a simulator is an indispensable attribute of any gym.

What muscles are involved in this

Leg bending in the supine position is due to the muscles of the hamstrings, or, more specifically, the hamstrings, semimembranous and semitendinous muscles. Also, during the session itself, the work of both the hamstrings and the leg flexion function in the knee joint are completely isolated.

If we talk about the generation of tendons, then you need to consider that they consist of 3 basic muscles:

• The biceps femoris.
• Semi-tendon.
• Semi-membranous.

To date, there are only 2 exercises, including the use of hamstrings in their training. As an example, you can bring Romanian cravings, where the use of hamstrings occurs thanks to the hip joint, making this exercise the most like a stretch.

Benefits

Bending leg lying, like every occupation, is not without its advantages. In this case, it can be attributed to the fact that it is completely isolated and fully accentuated on toning the buttocks and the back of the legs. It is also worth noting that this exercise can be used to give both bulkiness and relief to the biceps hips. Of the remaining advantages can be identified:

• Simplicity of its implementation.
• Variety of variations.
• Increased strength in other standard leg exercises.

In addition, as shown by numerous surveys among the male population - this is a fairly difficult training.

I also want to say a few more words about the fact that flexing-extension of the legs is a very important exercise, which provides a kind of balance between the front and back of the foot. This balance not only plays an important role from the aesthetic side, but also from the preventive one, since the likelihood of injury is significantly reduced, which could be caused by imbalance.

How to properly perform this exercise

Although the bending of the legs lying down and is considered one of the most simple activities, there are still cases of its improper performance, which in the future can lead to the most unpleasant consequences. Therefore, in order to minimize the occurrence of such situations, let us consider the technique of its implementation.

First of all, we approach the simulator and, using the lower roller, we expose its position in accordance with its growth. After that, we lay face down, winding our legs under the roller (roughly on the same plane as the ankles) and position them parallel to each other. Particular attention should be paid to the fact that the knees do not hang from the bench, and its fracture was located at the waist. Further tightly pressing the pelvis to the simulator, we take care of the handrail, directing our eyes to the floor, and straining our press and buttocks. This completes the preparation for the lesson.

Leg bend in the simulator

After the starting position is accepted, we begin the exercise. So, first of all we take a deep breath, hold our breath and without lifting the front hips from 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 at the topmost position and very slowly, not losing control for inspiration for a second, we return to the starting position. Then we 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:

• During the execution, hold firmly the handle of the simulator.
• In no case do not tear the pelvis from the arch of the benches.
• Perform bending of the legs until they almost completely do not touch the buttocks.
• To maintain the load on the muscles, do not straighten the knees completely when they are at the lowest point.
• Move up a little faster than down.
• Do not use the hip or the pelvis on the bench.
• Make sure that your knees do not hang from the bench.
• Stretch the hind femur after completing each of the approaches.

Remember, it is strictly forbidden to perform this exercise in the presence of an average or large abdomen.

Exercises at home

As practice shows, you can pump up slender legs and elastic buttocks without going to the gym. All that is needed is desire and perseverance. Besides, the main difference between classes at home is that they can pass when you want and how much you want. In addition, they are completely free.

There are exercises in the home that can be performed regardless of your physical form. For example: we become even and put our feet slightly wider than shoulder level. Hands on the belt, and with socks and knees "look" in different directions. After that we slowly crouch down as low as possible, without forgetting to keep your back straight, and do not bend your knees aside. In addition, in carrying out this exercise, you need to ensure that the stomach is drawn in, and the muscles of the buttocks are strained. The very ups and squats should be done very smoothly.