These chips will help you to focus on a particular area of the leg muscles during squats. Namely the chips are in the position of your feet:
The more you deploy socks to the sides, the more involved in the work of the buttocks.
The wider you put foot, the more involved the adductor muscles of the legs + butt. The narrower you put your feet, the more emphasis on the quadriceps.
LEG PRESS
The next that goes for squats this press with their feet. It is also a basic exercise. Exercise is not as effective as squats, but still it is very effective and therefore stands in the ranking on the 2nd place. In this exercise, one joint (knee) works, and the hip joint also works but very passively due to the fact that our body is in a supine position. That is why this fixation allows us to perform a complete isolation on the quadriceps.
By this I mean, if you were doing squats with large weights, and nothing but the ass is not growing, then you should think about this exercise. Because the main emphasis is on the quadriceps. And that's exactly what we need.
Now we in order to discuss important points within the execution of leg press, namely:
What is the placing of the feet on the platform?
What is the position of the body in the supine position?
What is the position of the heels on the platform?
Straighten your legs to the end or stick to the knee flexion at the top?
How to breathe properly?
1.The placing of the feet on width of shoulders. There are a number of nuances that we will discuss now:
The more you unfold the socks to the sides, the more the adductor muscles and buttocks will be involved.
The closer you put the socks, the more the outer part of the quadriceps will work.
The higher you put your feet on the platform, the more the quadriceps will work and the smaller the buttocks.
The lower you put your feet on the platform, the more the buttocks will work.
2.The position of the body is an important point, pay attention to your body should be pressed tightly against the back of the simulator during the exercise. Your buttocks should also be tightly pressed against the back, pay attention to the lower you lower the platform, the more the buttocks come off, the greater the danger to the joints and the more the buttocks work.
3.The position of the heels, as in squats. Push with your heels, not your toes. It is impossible to tear off heels because you will load not a quadriceps, and buttocks and joints.
4.To not fully straighten the legs at the top, keep a slight bend in the knees. Especially in order not to load the knee joints, but rather to keep the load in the quadriceps.
5.Breath as always, the exhalation do on effort. Ie, drop the platform down – breathe in, raise it up – breathe out.
SITTING LEG EXTENSIONS
This exercise is isolated. Because ship one joint (knee). This is the last exercise in our Arsenal that accentuates the quadriceps. On the implementation of technology it is simple enough. There's nothing to tell. Except that, try once to run superset: leg extension sitting + the leg press. I guarantee you will understand what I mean, your quadriceps will explode in the trash, and so will grow! There are some other techniques, such as peak reduction. Ie linger at the top for a couple of seconds, then a lot of repetitions will not work, and your quadriceps will burn! Also in this simulator you can perform drop sets and partial repetitions. That's about it.
Bending the LEGS LYING down Is an isolating exercise, as only one joint (knee) works. Hip and ankle are not included in the work! This exercise develops well the back of the thigh (those at the bottom of the buttocks). Usually this exercise already finish off the tired bicep of a hip, at the end of training! Especially again there is nothing to say, the main thing do not do any jerks, pushes and other things in this spirit. As an isolated exercise, do not pursue weight (not cityguide) raised his arm up and down smoothly, everything is under control. Not know, why put this rubber after bending legs lying down. Probably already signed up, but this exercise is basic. It is many times more effective than bending the legs lying down. It doesn't matter, forget it.
If you are interested in powerful biceps thighs your Arsenal is deadlift and bending legs lying down. The main mistake when performing this exercise, it is the job of the back muscles, not the biceps K. It is vital to learn to turn off the back, and include the bicep of the thigh. If you do not learn how to do it, the exercise can be excluded from the list!
And again I want to draw your attention that only by performing technically correct exercises you can achieve great results without harming your health. So, take your time, get used to slowly with a small weight and you will succeed!!!