What are the key points for flexing and stretching legs in sitting position

Sitting leg flexion and extension is a good fitness exercise. Of course, there are many functions of sitting leg flexion and extension, but many people do not know the key points of sitting leg flexion and extension. Of course, some people still know the key points of sitting leg flexion and extension. So, what are the key points of sitting leg flexion and extension? Let’s learn about the key points of sitting leg flexion and extension!

The key points of sitting leg flexion and extension

1. After choosing the weight, sit on the leg extender, with the ankle behind the cushion, hook the toes, sit up straight, and the hips and lower back are close to the seat cushion, raise the head, straighten the chest, tighten the abdomen, face forward, hold the edge of the seat or the handle. This is the starting position of the action.

2. While exhale, use your quadriceps to slowly stretch your knee joints throughout the entire range and extend your legs to the maximum extent. Ensure that other parts of your body are kept in the seat Stay still. Hold in a tight position of muscle for 1 second.

3. While inhaling, slowly lower the weight to its original position, making sure that the angle between the 90 degrees is not exceeded before the calf.

4. Repeat the movement to the recommended number of repetitions.

4. Pay attention to flexing and stretching legs in the seat

1. During the preparation stage, adjust the mat so that it falls on your ankles and ensure that the thighs of your legs are at a 90 degree angle. If the angle is less than 90 degrees, it means that the knee exceeds the toes, which will put unnecessary pressure on the knee joint.

2. Keep the knee joint parallel to the axis of the machine, and adjust the position of the rear pad if necessary. If possible, your knee joint is in contact with the front edge of the seat.

3. Keep the back seat as much as possible and keep the hips and lower back Close to the seat throughout the whole process.

4. When the legs are completely straightened, do not stretch your knees completely. Most of the strength is to be borne by the muscles, otherwise it is easy to hurt your knees.

5. During the movement, you must "consistent thoughts" and always focus on the quadriceps.

6. This movement can also be practiced in one side, that is, exercise one leg at a time.

Common mistakes in flexing and stretching legs in sitting posture

1. The upper back leans too back

The upper back of the body is leaning too back, instead of pressing the hips and lower back tightly on the stool. The seating posture is very relaxed and lazy, so there will be a large gap behind the body. This will result in you being able to do half-time movements, which greatly reduces the stimulation of the quadriceps.

2. Body leans forward

When the quadriceps contracts and lifts upwards, the body should not lean forward, and the gluteus maximus should not be lifted to leverage the force, as this will cause great pressure on the waist and easily cause waist injury. The main reason is that the load is too large and the details of the movement are not paid attention to. When starting the exercise, the load should not be too large, and it should be progressive step by step.

3. Utilize inertia

Just throw the weight up, and there is no peak contraction. Just like using inertia, quickly throw the weight out, and even let the equipment leave the feet. This is useless.

4. No hooking the toes

The quadriceps did not contract completely; throughout the movement, always hook the toes, the purpose is to keep the quadriceps always tight and improve the quality of the movement.

Editor's recommendation:

Gym fitness muscle building plan Let you exercise easily and increase muscle mass

What exercises can enhance cardiopulmonary function? Do you know? What are the exercises for fast fat burning? It turns out that it is these exercises