In this post you will learn how to do it.bending the legs on the simulator. This exercise is very popular, both in men and 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 is not difficult to do - follow the mechanics described in detail in the post, and get excellent results.
The advantage of this exercise
If you want to "lose weight in the legs", then there is no moreeffective means than bending the legs on the simulator. Perhaps someone will have a question about this - what about all the stories that it is impossible to lose weight in a particular place? The question is quite logical, but it is more appropriate when it comes to a belt for losing weight or, for example, 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 - reduce the fat layer or build muscle.
There is truth in the legs
When you start training, you will surely hear aboutSome basic exercises that are required. Regarding the legs, these are squats - they use all the muscles of the legs and are very effective. After the basic exercises, you can move on to “pumping” smaller muscles or more advanced training of large muscles. Bending your legs will help you in this. On the simulator you will do it or with free weight, you decide, it all depends on your goals. However, this exercise must be done by anyone who wants to get beautiful legs as a result of the training.
How to bend the legs
In fact, this is not one exercise, but simplymechanics - bending the legs at the knee. It matters a lot how this happens. Bending legs, sitting on the simulator, possibly in the gym, on a specially equipped simulator. In this case, you pump over the calf muscle and the back of the thigh.
Bending of the legs while standing, as the name implies, is performed in a standing position. Bending the legs lying down will allow you to pump out and popliteal muscles and, of course, the muscles of the thigh.
Bending the legs on the simulator must be performed afterbasic exercises. It does not matter how long you practice, these exercises are good for both beginners and masters. How many times do you need to bend? Do the exercises three to four times from ten to fifteen times.
Perform flexion while sitting
Sit on the treadmill, roll up your legs. Your knees should crawl over the edge of the seat, allowing your knees to straighten as much as possible.
When starting an exercise, your knees should beeither perfectly straight, or slightly bent. Inhale, hold your breath and bend your legs. Bringing the angle at the knee to ninety degrees, stop and strain your legs as much as possible. It is at this point that you work on the muscles. After returning to the starting position - so bending the legs is done sitting in the simulator.
Standing flexion
Это упражнение позволит вам проработать все мышцы thigh and gastrocnemius muscle. Grasp the simulator handle with your hands. Leg, which will perform the exercise, you need to press to the support - the upper roller. Shank substitute under the lower roller. Straighten your leg and ankle under the bottom roller. While breathing in, bend your knee. When done flexing, exhale.
You can increase the load on the muscles duringperforming this exercise - you just need to bend the foot while bending the lower leg. If you are given to perform hard, then keep the foot straightened - this will reduce the load on the gastrocnemius muscle.
Bending the legs on the simulator lying
Another useful exercise that will allowwork out the popliteal muscles, thigh muscles and to a lesser extent - the gastrocnemius muscle. How to perform: lie on the simulator, face down, grab the handrails. Legs need to straighten and put them under the rollers. We carry out - inhale and bend both knees. Turn on the roller, trying to touch the buttocks with your feet. Make a delay. Slowly return the legs to their original position. Exhale.
Training for those who work on the ground
If your goal is gaining muscle mass, thenThere are special nuances in the exercise and nutrition. Regarding the work in the hall you should do less approaches with the highest possible weight.
Choose the right food.You need to eat a day at the rate of two grams of protein per kilogram of ideal weight and eat the right carbohydrates - cereal, pasta from durum wheat, vegetables. Of course, we are not talking about sweets, otherwise you will gain fat along with the muscle mass. During workouts drink gainers.
If you want to lose weight
Catching up for weight loss, you must first remember about nutrition.
Even effective training will be useless.before the passion for yummy. The basis of your diet should be protein (chicken, cottage cheese, eggs, fish of all varieties), carbohydrates in the form of green vegetables. Kashi are useful, but if you want to lose unnecessary body fat, for now, 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.
