Leg lift - Leg lifting machine leg lifting action illustration

Leg lift - Illustration of leg lifting action of leg lifting

　　The basic movement mode of leg lifting is to take a sitting or lying position, and by stretching the knee to exert force, lift the heavy object upward, above, or directly forward. Like a squat, it is also a punctual movement of the hip and knee joints, but the pressure on the spine is less.

　　Target muscles: Quadriceps

　　Event key points:

　　1. Adjust the seat of the leg lifting machine to the appropriate position, and adjust the starting position of the pedal to the highest point. Sit smoothly In the seat, keep your body balanced left and right. Straighten your waist and back and lean firmly on the back of the seat. Bend your knees, hold the pedal with both feet, and adjust the spacing between your feet. Use a little force to step on the pedal, but do not lift the pedal, inhale, and be ready.

2. Release the pedal support bar, apply force to the quadriceps when exhale, and lift the pedal forward and upward.

3. After the knee joints of both legs are straightened, do not pause, slowly bend the knee joints, and gradually restore the pedal. , inhale at the same time until the knee joint is bent to the maximum. Repeat the above actions.

　　　Precautions:

　　1. Before starting the practice, make sure that the waist and back are straight and firmly supported on the back of the seat. Do not bend over.

　　2. Pay attention to breathing regularly during practice, exhale when pedaling the pedal, and inhale when reducing the restoration.

　　3. Adjust the distance between the feet to exercise to different parts. When the distance between the feet is equal to the width of the hips, mainly practice rectus femoris strength When the amount is smaller than the width of the hip, mainly practice the strength of the lateral femoral muscles. When the width of the hip, mainly practice the strength of the medial femoral muscles and hips.

　　4. Do not pause at the highest point of the movement, otherwise the weight is supported by the bones and the training effect is reduced, but you can pause appropriately at the lowest point to increase the stimulation of the leg muscles.

　　5. The faster the speed when kicking, the more it helps to improve explosive power. However, the speed should be as slow as possible during restoration, which can play a certain exercise role for the biceps femoral.

Bending leg lifting machine leg lifting