Leg Curl- Leg Exercise
The Leg Curl
exercise is the most common hamstring, the muscles
along the rear of your thighs, exercise
you will
see in the gym, though the hamstrings are actually
one of the most neglected parts on the body.
It
is one of the best leg exercises for both men
and women.It’s a good exercise to slim
legs.
It
is important and useful to describe in
detail the processes involved in actually
doing this leg muscle exercise.
This helps
beginners to start out using the correct
techniques.
It also helps more experienced
lifters to correct some of the little faults
that have almost unnoticeably crept in over
the years.
To begin this leg and thigh exercise,
first, select the appropriate weight for
you. Lie on the Leg Curl machine comfortably,
chest flat on it while placing the ankles
behind and in contact with the foot pad.
The
pad should be positioned about two to three inches
above the heel and below your calf when you are
in the prone position.
Place the legs parallel to each other and hang the
knees slightly off the edge of the knee pad.
Grasp
the handles while you rest your elbow and forearms
on the pad.
Then, raise the weight slowly until comfortable
until your knees are fully flexed, while holding
on to the hand grips and keeping your hips down
against the bench.
Squeeze at the top then lower
the weight in a controlled fashion to the starting
position. Repeat.
In doing this leg extension exercise, do not use
momentum to swing the weight up as this will reduce
the effectiveness of the leg muscle exercise.
Do
not let your hips to come up off the bench as you
curl up. This takes tension off the hamstrings and
can place it on the lower back and glutes instead.
Do
not let your hips to come up off the bench as you
curl up.
This takes tension off the hamstrings and
can place it on the lower back and glutes instead.
Try having a training partner press down on your
lower back while you are doing the leg exercise
if you notice that you frequently lift your hips
up off the bench as you tire.
This pressure will
keep tension on the hamstrings better.
Using too much weight can force you to have to lift your glutes
and this can place undue pressure on the lower back.
So reduce the weight and concentrate on keeping
your hips down.
