Muscular and well-toned legs are the goal of many athletes, but they also contribute to better posture. Women can counteract cellulite with leg training, on thighs and buttocks, the typical problem areas. In order for leg training to be really efficient, you should train on different training machines in alternation. The training with leg extension should not be missing in your training plan. The leg extension is often found in gyms, it is used to train the four-headed thigh muscle. However, since you are only training one muscle and other muscles are only slightly targeted, you should supplement training with leg extension with training with other equipment such as leg curl or leg press. In professional circles, the leg extension is considered controversial, despite the fact that it is frequently encountered. Physiotherapists, sports scientists and fitness experts fear a high risk of injury to the knee joints with this training device. If you still want to train with this device, you should get thorough advice from the fitness trainer and do not train without the supervision of the fitness trainer at the beginning of the training. The fitness trainer can point out mistakes to you in order to minimize the risk of injury. With the right training variation, there is no risk of knee injuries, so you should opt for this training variation with leg extensions especially in the beginning.
Pay attention to the correct starting position on the leg extension
Efficient training with leg extension begins with the correct starting position. Sit on the seat cushion and slide your buttocks backwards to the end of the cushion so that your tailbone touches it. If the leg extension has a back pad, rest your back. Your knee joints should now be level with the pivots of the exercise machine. This is absolutely essential when exercising with leg extension to avoid knee joint injuries. The load and the associated risk of injury to the knee joints will be too high if your knees are too close to the seat cushion or are higher than the swivel joints of the exercise machine. Pay particular attention to the correct adjustment of the backrest and seat. If necessary, have the fitness trainer correct the setting. The foot roll pad should be at shin or ankle height and never at the level of the back of the foot. If there are grips, you should hold on to them for more stability when exercising with leg extension. Now pay particular attention to
- upright posture of the upper body on the back pad
- slightly hollow back with lower back
- tense abdominal muscles
- feet pointing forwards and pulled upwards.
You have now reached the starting position for training with leg extensors.
training with leg extension - how to do it right
When training with leg extension, begin the first phase by extending the lower legs from flexion. Breathe out while doing this. You have reached the final position on the leg extension when your legs are parallel to the floor. There must always be a small bend in the knee to avoid injury when exercising with leg extension. Protect your joints by never fully extending the knee. Always keep the tops of your feet pulled in towards your shins when exercising with leg extension. Now lower your lower legs back down. In the classic training version on the leg extension, you are at the very bottom in the starting position. However, if you want to protect your joints on the leg extension, you should only lower your legs down to a maximum of 30 degrees. Breathe in as you lower your legs.
Avoid mistakes when training with leg extension
The most common mistake when training with leg extension is the wrong sitting position, combined with the wrong knee position and an increased risk of injury. Always keep the knee joint level with the pivot joint of the exercise machine. Avoid foot roll pads that are too low, otherwise you will have to push them up with the back of your foot, which can lead to injury. If you follow all these tips, you can exercise efficiently and avoid injuries.
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Editors fitnessmarkt.de (EA)
Image Credit: #63664535 aarstudio AdobeStock
Published on: 30 September 2014