Doing the right thing: bending the legs on the simulator

In this post you will learn how to do leg bending on the simulator. This exercise is very popular, both in men and in women. Why? Due to the fact that a huge number of muscles are involved, fat is effectively burned and relief is drawn.

Exercises for slender legs do not difficult - 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 means than flexing the legs on the simulator. Probably, someone will have a question about this in this matter - but what about all the stories that it is impossible to lose weight in a particular place? The question is completely logical, but it is more appropriate when it comes to a belt for weight loss or, for example, a diet, "to lose weight at the waist." If it's a sports load, working with a certain part of the body, you can do anything with it - reduce the fatty layer or build muscle.

In the legs there is truth

When you start training, you will probably hear about some basic exercises that are mandatory. Regarding the legs, it's squats - they involve all the muscles of the legs and are very effective. After the basic exercises, you can proceed to "pumping" of smaller muscles or more intensified muscle training of large ones. Bend your legs in this. On the simulator, you will do it or with free weight, it's up to you, it all depends on your goals. Nevertheless, this exercise should be done by everyone who wants to get beautiful legs as a result of training .

How the legs are bent

In fact, this is not one exercise, but just a mechanic - bending the leg in the knee. It is of great importance how this happens. Bending legs, sitting on the simulator, perhaps in the gym, on a specially equipped simulator. At the same time, you pump the gastrocnemius muscle and the back of the thigh.

Bending legs standing, as the name implies, is performed in a standing position. Bending leg lying will allow you to pump and popliteal muscles and, of course, the muscles of the thigh.

Flexion of legs on the simulator should be done after the basic exercises. It does not matter how long you've been practicing, these exercises are good for both beginners and masters. How many times do I need to flex? Do exercises for three to four approaches from ten to fifteen times.

We perform bending sitting

Sit on the simulator, fix the feet with a roller. Knees should get out of the edge of the seat, allowing the knees to be straightened as much as possible.

When starting the exercise, your knees should be either perfectly straightened or slightly bent. Take a breath, hold your breath and bend your legs. Having brought the angle in the knee to ninety degrees, stop and maximally strain your legs. It is at this point that you are working on the muscles. After returning to the starting position - so correctly performed the bending of the legs sitting in the simulator.

Bending standing

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, you need to press against the support - the upper roller. Place the lower drum under the lower roll. Straighten your leg and tap the ankle under the lower roll. When inhaling, bend the leg in the knee. After bending, exhale.

You can increase the load on the muscles during this exercise - you just need to bend the foot when flexing the shin. If you are given hard work, then keep the foot straightened - this will reduce the load on the gastrocnemius muscle.

Leg bending on the lying simulator

Another useful exercise that will allow you to work out popliteal muscles, hip muscles and to a lesser extent - gastrocnemius muscle. How to perform: lie on the machine face down, grasp the handrails. Legs need to be straightened and put them under the cushions. Do it - take a breath and bend both knees. Start the roller, trying to touch the buttocks with your legs. Make a delay. Slowly return your legs to their original position. Exhale.

Training for those who work for the masses

If your goal is to gain muscle mass, then there are special nuances both in exercise and in nutrition. Regarding the work in the hall, you should do less approaches with the maximum possible weight.

Correctly select the food. You need to eat a day of protein at a rate of two grams per kilogram of ideal weight and use the right carbohydrates - cereals, pasta from durum wheat, vegetables. Of course, we are not talking about sweet, otherwise you will gain fat together with muscle mass. During training, drink the geyners.

If you want to lose weight

Being engaged for growing thin, it is necessary to remember first of all about a delivery.
Even effective training will be useless before the passion for delicious. The basis of your nutrition should be protein (chicken, cottage cheese, egg, fish of all sorts), carbohydrates in the form of green vegetables. Porridges are useful, but if you want to lose unnecessary fatty deposits, then refuse them.

As for training, it makes sense to perform exercises with a low weight, but doing more repetitions. If the average is 10 times per approach, then make at least 20.