Bodybuilding focuses on the development of lean muscle mass and lays emphasis on all the body parts. In order to develop great bodies, enthusiasts are required to undergo rigorous exercises comprising of strength training, flexibility training, endurance training, resistance training etc. For the development of the whole body it is essential for enthusiasts to train various muscle groups through exercise.
Leg Press is one of the most common exercises available at most commercial gyms. It aims at the development and strengthening of the muscles of the thighs.
There are two types of leg press machines— the standard horizontal leg press and the 45 degree leg press. It is essential for you to take guidance from a certified trainer before working out on either of the two machines to avail maximum benefits and avoid any injuries. The 45 degree machine has a seat in which the body reclines at an angle and the leg press in an upward slanting direction using the sled method. It is recommended to begin with light weights and then gradually move on to heavier weights. Leg press targets the following muscle groups:
Gluteus maxumus
Abductors
Hamstrings
Quadriceps
While lifting weights, it is necessary to breathe throughout the exercise and not hold your breath at any point. In case of any sensation of pain, it is better to discontinue the exercise immediately.
Position yourself:
Sit on the machine supporting your back and head against the padded cushioning.
Place your feet on the foot plate and make sure that the heels are flat.
The legs should form a 90 degree angle at the knee with slight variations either way as long as the heels are completely flat.
The knees should be in alignment with the feet.
Don’t bow the knees inward or outward.
Movements of the machine:
Bend your legs gradually and decline the platform in a controlled fashion until your kneed almost touch your chest and hold for a count of one.
Reverse the platform to the start position by applying force through the heels.
Tips for performing leg press exercises:
Keep your back in full contact with the base and leave no range for the lower back to curl up on lowering the back rest.
Keep your knees aligned with the toes and do not bow them even slightly.
Don’t jerk your knees off your chest.
Variations in Leg Press
Wide foot spacing:
Placing your feet shoulder-width apart with your toes angled outwards puts more emphasis on the inner thigh muscles and will therefore help to develop this part of the thigh.
Place the feet higher on the platform:
Placing your feet higher on the platform so that your toes are almost off the edge puts more emphasis on the hamstrings and glutes and will help develop these muscles.
Customized exercise routine: It is essential for you to get a tailor-made exercise plan before performing any exercises in order to avail maximum benefits. A customized plan is made keeping in mind your body’s capability of carrying out the various forms of exercise successfully. Never follow someone else’s exercise program as this may prove worthless for you and may even result in harmful side effects. A custom0made routine is likely to suit your needs and help you gain muscle fast.
Warm up: Before performing any of the exercises, it is essential for you to perform a warm up routine. This can include spending 5 to 7 minutes on a treadmill, skipping, stretching exercises etc. A warm-up routine gets the blood flowing through the veins and enables oxygen to reach all body parts. It reduces the risk of injury while performing hardcore bodybuilding exercises.
Before performing any
bodybuilding exercise, 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. This will also give you a fair idea of how you need to begin. For instance, if you are on the heavier side, you will need to shed excess body fat in order to develop lean muscle, whereas if you are thin, you will need to gain weight. You must also discuss any ailments you might be suffering from such as diabetes, coronary heart disease, high blood pressure, depression, insomnia, inability to concentrate etc. with your doctor before enrolling in any training program.
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