Sitting legs - Illustration of movements for exercising quadriceps and gluteus maximus in sitting posture

Sitting legs - Sitting legs to exercise quadriceps and gluteus maximus movements

Friends who are just starting to practice legs must pay attention to the stability of the knee joint and the feeling after bearing weight. Only after the strength of the knee joint is increased can you perform high-intensity squats and leg lifting exercises. Therefore, in the early stage of practicing legs, you should choose a safe and reliable seated horizontal leg press (Seated Leg Press) more suitable.

Target training areas: quadriceps and gluteus maximus

(Dyceps femoris does not participate in contraction during the action)

1. After warming up, sit on the instrument, place your feet on the pedal, keep a slightly wider distance than the hip joint, keep your body upright, tighten your waist and abdomen, straighten your chest, hold your hands on the grip, maintain the stability of your body, but do not use force, put your upper back close to the back, relax your neck, and your head close to the back, and look straight ahead.

2. Then inhale deeply and feel your thighs exert force at the front, back and hips at the same time, exhale at the same time, lift the weight, and when reaching the apex, your knees bend slightly, do not straighten completely, pause for a second, then inhale deeply, and your knees bend to restore to the position at the beginning.

Matters:

1. Before exercise, keep your knees and hips fully movable. Always keep your chest straight and abdomen tightening during the exercise. Do not lean forward when exerting force on the upper body. This will cause great pressure on the waist and easily cause waist damage.

2. When the legs are completely straightened, do not fully extend the knees. Most of the strength is to cause muscles, otherwise it is easy to cause knee damage.

3. Exercise frequency: 12-15 times per set, and the last movement reaches 80% intensity. Each exercise is 4-6 sets. If the middle and advanced trainers perform compensation training again after squatting, they can do 10 times per set, and achieve complete exhaustion at the last one. 3-4 sets per set.

4. You can also do it in the form of a single leg: