A simulator with a platform for pressing legs is available in almost every sports club, as this is a great way to work the muscles of the legs. It can be used during mass taking, as well as during the drying period. This article will tell you how to properly make the bench press on the simulator.
Depending on the pose of the legs, you can work:
quadriceps;
intracellular and posterior femur;
tutu.
Of course, the bench press can not completely replace squats or work with dumbbells, but nevertheless, with its help, quite strong stress is created for the muscles. If you combine classes with proper Nutrition and rest, you can achieve a significant increase in strength indicators.
press the legs
Difference between bench press and squats
In the first and second cases, the load goes to the muscles of the hips, but there are a number of differences:
The body during the bench press on the simulator is fixed, so you do not need to lift your weight during exercise.
Squats are more effective, because they involve not only the legs, but also the hips.
The press is considered less traumatic, since the back is involved at a minimum.
Work in the simulator is more liked by beginners, it is easier and intuitive.
squats with weight
Leg press: what muscles train
During training, all its parts work:
intermediate;
the widest;
direct;
medial;
side.
Basically, in such exercises, the largest muscle is involved-the quadriceps.
In order to properly load the quadriceps, you need to put your feet shoulder width apart. Increase the weight mass is necessary gradually, so as not to overload the muscles.
Technique of execution
For best results, you need to follow the technique of execution:
The amplitude must be completely passed, if the full exercise is difficult, it can be divided into several approaches.
During the descent, make sure that the legs are bent at an angle of 90 degrees.
When the platform is at the top, you can force the press, then the effect will be better.
To unload the lumbar region, it is necessary to firmly hold the handrails.
Rest on the platform follows the whole foot.
Fitness and health 