Bodybuilding is a sport that lays emphasis on the development of lean muscle mass while shedding excess body weight. Bodybuilding enthusiasts need to undergo rigorous training session in order to develop the body of their dreams. Most exercises associated with eth sport focus on increasing the overall muscle mass, strength and endurance. Therefore, it is necessary for enthusiasts to work all major muscle groups for maximum benefit.
Leg Extension is a popular exercise that targets the quadriceps muscles in the legs. It is performed by using a Leg Extension Machine which is available in most commercial gyms, fitness centers and weight training facilities. It works by isolating the leg quads and training them.
Leg Extension Exercise:
Select your weight and sit on the machine with your legs placed firmly under the pad and feet pointed outwards.
Grip the side bars on the machine.
Adjust the pad in such a way that it falls on top of your lower leg just above your feet.
Your legs must form a 90 degree angle between the lower and upper leg.
Exert force on your quads and stretch your legs to the maximum as you breathe out.
You need to make sure that the rest of your body is stationary in the seat.
Hold on to the count of one on achieving the contracted position.
Gradually, lower the weight back to the original position and breathe in.
Do not go beyond the 90 degree angle.
On reaching the start position repeat.
Variations of Leg Extension:
Different foot positions can be used in order to optimize stimulation of certain areas.
One-leg Extension: Leg extensions can be performed by using one leg at a time which allows you to give undivided attention to each rep.
Toes Outwards: Angle the feet slightly outwards. This increases the amount of stress on the vastus lateralis.
Toes Inwards: Angle the feet slightly inwards: This increases the amount of stress placed on the vastus medialis.
Tips to perform Leg Extension exercise:
You must ensure that your hips are not raised from the seat while performing the exercise.
Apply contraction to resist the weight as you lower your legs back to the start position and avoid letting the weight swing your legs back.
You must make sure that you straighten the legs to the fullest until the knees are locked in order to gain maximum benefits. Avoid performing any partial movements.
It is essential for you to control the movements during the exercise. Do not swing or perform shabby movements.
Leg Extension machine Benefits:
It provides ideal support to correctly position the knee.
Correct knee alignment minimizes the pressure on the back of the knee.
It has an adjustable seat position along with an automatic lever to select the starting angle.
Leg extension exercises require the application of the correct technique in order to avail maximum benefits. It is essential for you to take guidance from a certified trainer before performing any of these exercises. This will enable you to train properly and will increase the overall efficiency of your work outs. Ask your trainer to demonstrate the exercise prior to performing it yourself and listen to the instructions very carefully. One wrong move can result in an injury and decrease the effectiveness of your training. Remember that you are likely to be surrounded with heavy and dangerous equipment in a weight training facility and your negligence might lead to an accident or fatal injury.
Before enrolling yourself in any bodybuilding training program, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be suffering from such as high blood pressure, coronary heart disease, asthma, cancer, osteoporosis, rheumatoid arthritis etc. with your doctor prior to joining any program.
Digg 
Delicious
reditt
Stumble Upon
