How to create a training program yourself: leg muscles

Description of the exercise

Unlike the picture, it is advisable to bend your knees very slightly.
It is advisable to pause in the final phase. You can also try the option of tilting the body forward. This will further stretch the working muscles. Main features

1. I prefer exercise machines where you have to keep your legs almost straight. In my opinion, they are more effective. Because you can spread your legs a little wider in them.

2. When you spread your legs, stay in this position for a second. It is better to spread your legs with a powerful swinging movement. And not sluggishly and smoothly. Only in moderation. There is no need to jerk your legs with all your might.

3. This exercise is not basic, but it will complement basic buttock exercises well if performed immediately after them.

4. Don’t bring your legs all the way down. Keep your thighs and buttocks in constant tension.

5. Set the weight so that you can do at least 10 repetitions. But you need to do it until your muscles burn. Otherwise it will be of little use.

6. If you turn your socks outward, your buttocks will work a little harder. But remember that in this exercise the load on the buttocks is indirect.

Important nuances, secrets and effectiveness of the exercise

Despite the widespread opinion about the uselessness of leg raises in the simulator, if a number of conditions are met, it will help diversify the training process and bring significant benefits.

How to increase the effectiveness of an exercise: technical nuances

Leg raises, despite the low level of complexity, have their own technical subtleties, knowledge of which will help make the exercise more effective.

During execution, all work should be carried out only at the expense of the hip joint, and the knees and ankles should not be included in the movement.
The legs are spread apart with a powerful movement, and brought together under control and slowly.
At the point of maximum extension, you need to linger for a couple of seconds, focusing on the peak muscle contraction.
You cannot use the force of inertia when jerking. The exercise is performed using the target muscles.
There is no need to allow the legs to finally connect at the point of convergence: this relieves muscle stress. Tension in the legs should be maintained at all stages of the movement.
There is no need to help yourself with your body: it remains motionless.
To increase the load on the buttocks, the socks can be turned outward.

Effective or useless?

Many coaches and experienced athletes consider this exercise ineffective. This point of view is argued by the fact that it is isolating, actively using only the gluteus medius muscle, which is small in size and therefore does not have a significant effect on strengthening the buttocks as a whole. In addition, such training is accompanied by insignificant energy consumption and will not be useful for fat burning.

However, we cannot unconditionally say that leg raises in the simulator are a useless exercise. It will be useful for beginners whose physical fitness makes it difficult to perform the basic complex. Breeding will help prepare the muscles for more serious work, tone them, and teach the body to cope with physical activity.

For girls, training the gluteal medius muscles, supplemented with other exercises for this area of the body, will help to form an attractive buttock shape.

Ladies with extensive training experience, as well as men, can use fly-ups for pre-fatigue when training the lower body. This method consists of working the target muscle using an isolation movement (in this case, flyes) with the goal of fatigue. This is followed by a quick transition, without a pause for rest, to a basic exercise (for example, squats, deadlifts).

Experienced superset athletes can supplement flyes with other lower body exercises (leg presses, lunges, squats, etc.) for best results.

Exercise on this simulator is included in fat-burning circuit training as a “unloading” exercise between more complex and energy-consuming movements.

Leg raises in the simulator work effectively if you perform them in a comprehensive workout, combining them with basic exercises for the lower body.

How to perform exercise

Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
Lift the lever slightly by pushing your heels up and releasing the safety bar. This will be your starting position.
Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
Repeat for the recommended amount of repetitions.

Reduction of legs while sitting in the simulator inner thighs

Seated leg curls are a popular exercise for the lower body. It is often included in a comprehensive lower body training program, along with core exercises. The information allows you to load the muscles of the inner thigh in isolation.

Muscle training

Which muscles are stressed when the legs are brought together on the exercise machine? First of all, the exercise uses the muscles of the inner thigh, as mentioned above. More specifically, these are the thin and adductor muscles.

Additionally, the abs, spinal extensor muscles and lower back are included in the work. Muscles involved: 1 - pectineus; 2,3,4 - short, long, adductor magnus muscles.

Tightening your legs while sitting in a machine is not a basic movement.

For this reason, it must be combined with other exercises to develop the muscles of the thighs and buttocks. This will allow you to achieve a harmonious and beautiful figure.

You can also alternate it with an exercise such as seated leg raises. This approach will make your classes more effective.

Description of the exercise

How to perform leg pruning while sitting? To begin, take the correct starting position. To do this, set the required weight on the machine. The recommended test load for women is 10–15 kg. For men – 20–25 kg.

Finding the right weight is not difficult. Set the load to medium and try to complete one set. If you can do 10 repetitions and still feel obvious muscle fatigue, the selected weight is suitable for you.

Doing the exercise.

Before performing the exercise, make sure that your body weight is resting on your sit bones. Straighten your chest, place your feet behind the special soft supports and spread them as wide as possible. Grasp the handles with your hands.

Now you can begin the main part of the exercise.

As you inhale, tighten your abs and bring your legs together. Pause briefly in the position of maximum tension.
Slowly return to the starting position and exhale.

The exercise is suitable for any level of physical fitness. Based on how you feel, perform 10 to 15 repetitions. Rest for 30 seconds. At this time, it is advisable to stand up and stretch your legs a little. Repeat mixing 1-2 more approaches.

Useful tips

To ensure the best results from your workout, please review the following guidelines.

Before performing the exercise, stretch your hip joints and stretch your inguinal ligaments. This will allow the muscles to better absorb the load and also increase the range of motion.
Some trainers advise changing the position of your back while bringing your legs together, as this allows you to work different areas of the muscles. Do the first half of the repetitions by leaning your back back, then lean forward with your body straight.
You can also change the position of your socks. By directing them inward or outward, you can shift the load towards the front or back of the thigh.
Make sure your back remains straight. Under no circumstances should you hunch your back on the last reps! If you don't have the strength left, shorten the exercise or help yourself overcome the resistance with your arms.
Work slowly and avoid sudden movements. Try not to use the force of inertia.
The cool down plays an important role. Your muscles will only be flexible enough if you don't skip stretching. In addition to increasing the effectiveness of the exercise, stretching helps remove lactic acid from the muscles, thereby relieving the pain that usually occurs the day after training.

Preliminary stretching and warming up of the hip joints will increase the range of motion.

Don't forget that, like other strength exercises, sitting leg raises and raises do not help you lose weight. Their goal is to strengthen muscles.

If you want to reduce the size of your thighs, supplement your workout with cardio exercises. The best options are the elliptical and exercise bike. Exercise 3-4 times a week, choosing programs with moderately high intensity.

Ideally, you should engage in aerobic exercise immediately after strength training.

Hips Inner thighs Adductor muscles Simply Exercise equipment articles 5.00 out of 5, 3 ratings

How to perform a leg pinch correctly?

The leg abduction exercise on a special simulator also involves the active participation of various muscle groups of the thighs, buttocks, lower abdomen and erector spinae. Unlike the action described above, this is performed on an adductor machine, exerting force to move the legs to one point.

As in the previous case with leg extensions, leg extensions can be performed in one of the following ways: sitting or lying down.

The technique of performing a physical action when bringing the legs together in a sitting position involves a combination of smooth actions of medium intensity with proper breathing. The starting position for moving to a single center of both legs on the adductor machine: sitting on the machine with a straight back, arms and inner thighs holding the side bolsters. Inhale and, as you exhale, begin to bring your legs together until they stop. At the maximum point, freeze for a couple of seconds. After this, you can smoothly return to the starting position. Returning to the previous position is carried out while inhaling. The muscles of the inner thigh should be active. Motor actions are carried out due to the pushing movement of the pelvis.

The same exercise is performed not from a sitting position, but from a lying position on the back of the adductor machine. Having lowered the back of the adductor machine, as when spreading your legs to the sides, you need to sit on the seat of the exercise machine and also touch the pillows with your hips, holding the bolsters on the sides with your hands. It is also necessary to smoothly, from the initially accepted position, perform movements to bring your legs together while exhaling. After a short pause, inhaling, return to the starting position. When performing such physical actions, it is necessary to ensure that the back remains straight and pressed against the back of the adductor machine. In this case, the exercise of bringing your legs together will be most useful.

Both for spreading and bringing the legs together, the use of weights is provided. In order for the load to increase the efficiency of this type of physical activity, athletes should adhere to the following ratio:

girls can use weights weighing from 10 to 15 kg, performing 2-3 approaches each with 10-15 repetitions;
for men, the recommended load is from 20-25 kg for 2-3 sets of 10-15 repetitions.

Taking into account the basic recommendations and implementing the correct technique for performing the movements of bringing the legs together and spreading the legs on the adductor machine, you can achieve the most effective result in a short time.

Execution technique: how to do it correctly

It seems like an easy exercise, but in fact there are many subtleties when performing it. How to do a leg press on a machine correctly:

Ordinary

“Throw” the required weight from pancakes onto the machine on both sides. Advice: always use the same weight plates in all exercise machines so that the load is the same. Those. there is no need to hang 10 kg on one side on the leg press with one plate, and 2 5 kg on the other. Take your starting position and place your feet shoulder-width apart in the middle of the platform. Tuck your stomach. Breathe through your chest. Place the center of pressure on the heels. Leaning against the platform, slightly push it forward with your feet, removing the load from the stoppers. Keep the platform up. Your feet should always be firmly planted on the platform and your heels should not leave the platform throughout the entire set. Hold the handrails firmly with your hands - this makes it easier to maintain a stable body position. Slowly lower the “cart” down to a 90-degree angle at the knee joint. We lower while inhaling. This is a negative phase. In this case, at the lowest point, the angle of flexion in the knee joint should not be less than 90°. Your knees should not touch your chest. You should not lower the platform lower - this will force the lower back to come off the back and take the load, risking injury. Make sure your lower back is always pressed firmly against the bench. Tip: spend about 3 seconds on the negative phase. Count silently or out loud 1-2-3 as you lower the weight. The key is slow negative movement and powerful positive movement. You will spend 3 seconds lowering, and your thighs will be engorged and groaning from satiety with work, but believe me, this is good stress for the body’s further adaptation. Straighten your knees, pushing the weight through your heels, then return the platform to the starting position. We do it while exhaling. This is a positive phase. It should be powerful, fast and confident, but at the same time very smooth. When moving from the bottom point, avoid jerking the body or head

Important: make sure that your knees do not move apart and do not press against each other while lifting. Press the platform with your heels (press them forcefully into the platform), but never with your toes

At the top point, do not straighten your legs completely, leave your knees slightly bent. This way we protect our joints and keep the load on our legs throughout the entire set, which is much more effective. We don’t lift our pelvis off the seat, we don’t bring our knees inward, we don’t straighten them to the end, we don’t lift our heels! This is an extremely important point in the correct technique for performing a platform press in any version and incline! We hold the handrails with our hands throughout all repetitions. Repeat the movement as many times as required.

Lying on your back

The difference between a vertical leg press and a regular angular one is that the vector of movement changes - in this case, the knees drop not to the shoulders, but to the stomach. There are also differences in the position of the feet: in order to be safer and to isolate the quadriceps (conditionally, of course), we choose a narrow position of the legs when pressing a platform or bar.

So, the technique: your feet should be about 30 centimeters apart. Straighten your legs, pushing the bar/platform up. Watch the position of the pelvis - no twisting or twisting! Lower it. Inhalation is done while moving down. Exhale while moving up.

In a sitting position

This is a very interesting option for exercising muscles. Due to the fact that the seat and the bench press platform are in the same plane, and there is almost no tilt, the amplitude of movement increases up to 10-15 centimeters!

It is considered the safest of all leg presses for your lower back.

Be prepared for your working weight to decrease. How to do it:

Starting position: feet stand on the platform shoulder-width apart and at right angles. Your back is pressed tightly against the back of the machine, your hands hold the handrails. The gaze of beautiful eyes is directed forward, the chest is open.
Inhale and as you exhale, push the platform with your heels, moving it back along the sled without straightening your legs completely at the knee joints, and then return to the IP. Repeat the specified number of times.

Technique for performing leg raises in the simulator

Before starting a lesson, you need to set the optimal weight on the machine. It should be selected in such a way that it is possible to do the required number of repetitions without violating the technique.

Classic version of the exercise pek dek

There are many options for performing the peck deck exercise (peck deck spread, reverse butterfly, etc.), let's consider the classic version of the leg spread in the simulator. Sit on the machine and press tightly against its back. Your hips should be between the side supports. The back is straight, the chest is straightened. Holding the handles, spread your legs slightly to the sides. This will be the starting position.

After a deep breath, a powerful but smooth spread of the legs to the sides begins as far as physical fitness allows. It is accompanied by exhalation.
At the end point of the movement, pause for 1-2 counts, contracting the muscles as much as possible.
As you inhale, slowly and under control begin to close your legs, returning to the starting position. Mixing is done more slowly than breeding.

Perform 15–20 repetitions in 3–4 approaches.

Video: basic leg raise technique in the simulator

How to diversify your technique

The disadvantage of this exercise is the rapid muscular adaptation to such a similar load. To avoid reducing the effectiveness of the training, it is recommended to diversify the load by regularly leaving your comfort zone.

When doing leg raises in the simulator, you can use the drop set technique. It consists of sequentially performing several approaches with weight loss, with minimal pauses between them (ideally, this is the time required to install a new weight).

The set begins with a working weight. Make the required number of dilutions (the last time should be difficult).
Next, reduce the load by approximately 25% and immediately continue the lesson.
Having done the exercise the required number of times, again reduce the weight by a quarter. All actions are repeated.

This is what one approach of an exercise performed using the drop set method looks like. After a short rest, these actions are repeated 1-2 more times.

By spreading your legs in the simulator, you can shift the work emphasis by tilting your body forward and backward. In the first case, the load on the top of the gluteal muscles will increase, and when tilted back, the load on the gluteus medius and minimus will increase. If the design of the simulator allows, when bending forward, it is permissible to hold your hands not on the handrails, but on the stand of the device.

When varying the inclination of the body, it is important to fix it and not change it during movements. When bending forward, you should not round your back: it should remain straight.

If your physical fitness allows, you can perform fly-ups without sitting down and remaining in a half-squat. You need to hold onto the counter in front of you with your hands. Before moving on to this option, you should perfect the basic method.

Video: how you can modify the leg raise technique in the simulator

Leg extension in the simulator

An extremely popular exercise in gyms because the technique is quite clear and simple. This is considered to be one of the best exercises for training the front of the thigh. The exercise is isolation and allows you to load the quadriceps.

But if we talk about injuries, leg extensions in the machine are one of the most dangerous exercises in the gym. The fact is that it is anatomically uncomfortable; when performing the exercise, unnatural movements are made that are not characteristic of normal walking. Our anatomy was formed for vertical loads, not horizontal ones. And if for muscles we can easily direct the load the way we want, which is what is done in the extension machine, then for joints and cartilage this is extremely difficult to do: you can cause dangerous stress on the ligaments and tendons surrounding the kneecap.

The fact is that the cartilage that is located under our kneecap is not uniform in thickness. In the center it is as dense as possible, and at the edges it is thin. This was done specifically so that when the hip flexes (when maximum pressure is applied to the kneecap), the “strongest” part of the cartilage ends up in the groove of the femur in order to “take the blow”. Yes, the knee bears maximum load best in a BENDED POSITION! So floor squats are not dangerous

But what happens when you do leg extensions in the machine? In the bent position of our legs we have no load at all, but in the extended position there is a maximum load, which means that the thinnest part receives all the work. This is absolutely not physiological and dangerous. In fact, the question of your injury is only a matter of weight and time.

Also, when performing seated leg extensions, the anterior cruciate ligament receives constant tension. There is also an increased risk of lateral deviation of the kneecap and increased stress against shear forces.

By the way, this exercise is even more dangerous for women than for men! The ligaments and tendons surrounding the knee areas are much weaker in women than in men. And therefore, any deviation of the weight load from the norm can lead to knee injuries.

Leg abduction in the simulator: what muscles work

This exercise develops the inner thighs, specifically the adductor muscles. They are located between the legs, approximately in the groin area. By bringing the legs together, you can improve the relief of this area and eliminate sagging.

The adductor muscles include a number of leg muscles. This group is located deep under the muscles of the inner thigh and groin. In this regard, they cannot be seen or felt, but they play a big role in human life. They are involved in many movements, whether climbing stairs or climbing steep slopes.

They are not used very often in everyday life, so in most people they are poorly developed. To train them, you need specific exercises, which include bringing the legs together.

What to replace

The leg abduction and abduction exercise machine cannot be called very effective. It can be replaced with the exercise “Steps with a rubber band to the sides” and a plie squat.

Technique for performing the exercise with a tape: fasten the tape to your ankles and, stretching the apparatus, take small steps left and right. Then stand with your feet straight, shoulder-width apart, toes pointing to the sides. Keeping your back straight and your buttocks lowered, lower yourself into a squat so that your thighs are parallel to the floor. Return to the starting position. For clarity, watch the video. By the way, these exercises will help you solve the problem of “walking” knees when squatting. It is very common for those who begin to squat with a barbell to experience knee cramps as soon as they add weight to their back. This is a common problem, but it can be solved with these exercises. You will strengthen the small muscles and ligaments that hold the kneecap and teach yourself to keep your knees straight. It is better to leave the exercise for finishing, after the squat.

The plie squat is quite simple to perform. Stand up straight, statically tense your abs and pick up the dumbbell at the base/kettlebell by the handle. Stand with your feet wider than shoulder-width apart, knees slightly bent, and feet pointed outward (to about a 45-degree angle). Turning your feet 45 degrees is purely conditional; your legs should be placed as far as the flexibility of your body allows without violating your technique, so that you are comfortable. Place the dumbbell between your legs. This is the starting position.

As you inhale, begin to lower yourself down, slowly bending your knees. The knees should not go beyond the feet and should not be brought together, but should seem to go to the sides (work like scissors). Lower yourself until your thighs are parallel to the floor. As soon as you feel a good stretch in the adductor muscles, exhale and return your body to the starting position, pushing your heel off the floor. Those. inhale - we go down, exhale - we go up. Repeat the specified number of times. At the top of the movement, do not lock or lock your knees. Correct execution should cause a feeling of tension in the quadriceps, inner thighs and buttocks. Throughout the entire movement, keep your back straight and the apparatus close to your body. Your arms should not “walk”, but they should not pull weight either; try to transfer the entire load to the buttocks. How to do it? You will find the answer in the article “Concentration in training: shaking your butt with your head”

Be sure to pay attention to the pace: do the exercise smoothly and without jerking. If you have difficulty maintaining balance, do plie squats with your back against the wall. It is better to put the exercise at the beginning of the workout, and do a 5-10 minute warm-up before it.

Do not lower your head or look at your feet; it is better to turn sideways to the mirror and record the quality of your technique. For greater depth of squat and accentuated development of the buttocks, you can use step platforms under each of the legs.

How to replace leg extensions and abductions in the exercise machine

Is it worth replacing them? Yes, it is worth it, because in the end the effect on which the bet was placed is not achieved.

The easier the exercise, the less effective it is, so experts recommend that those who want to remove excess fat from the hips and give them (as well as the buttocks) a beautiful shape, perform various types of squats, lunges, stepping, hyperextension on one leg, etc. In particular , split squats help strengthen the gluteal muscles.

However, we should not forget that maintaining good physical shape and improving your figure parameters is possible only with an integrated approach, including, along with exercise in the gym, maintaining a healthy lifestyle, proper diet and, of course, giving up bad habits.

Article on the topic: “Easy exercises for weight loss”

Analysis of the exercise

Anatomy of exercise - which muscles work

The main target group is the lower bundle of the pectoral muscle. The muscles of the back and core work as stabilizers; the anterior deltoids, serratus muscles, and the pectoralis minor muscle help with movement.

pros

This is a completely isolation exercise. It does not allow the triceps to be involved in the work, which means it is suitable for those who bench press a lot and consider the bench press their priority. The movement allows you to work the pectoral muscles without putting much strain on the stabilizers and biceps, allows you to achieve a greater amplitude, and stretch the muscles so as to shorten them as much as possible. The exercise is varied enough to avoid increased stress on the elbows, shoulders, and biceps. It helps to work the entire length of the muscle and allows you not to exclude the lower pectoral bundle from the work.

Minuses:

Not all halls are equipped with a crossover, and there is not always access to it. This is a popular car and can be constantly busy during rush hour;
Movement cannot help build muscle if it is all you do. Basic exercises required in addition to crossover work

Preparing for the exercise

Typically, the crossover is not the first movement in a workout, and is not used as an exercise to pre-fatigue the chest muscles. The training begins from the base, and only at the end the athlete approaches the block simulator to work the lower chest.

This means that joint warm-up is not necessary; it is enough to perform a couple of approaches with light weight.

Proper execution

The exercise is single-joint - the work is done only in the shoulder joint;
Cheating and body swings are excluded;
The elbows in the upper phase should not be raised towards the ears, they are in the plane of the shoulder;
The muscles must be consciously tensed, as if “bringing” the weight to the desired position;
You can’t throw your head back, look at the ceiling, you should relax your neck and look forward;
You need to use a stable body position, preferably a scissors stance;
Work occurs along an elliptical or arcuate path. You should not “throw your arms up” by bending them at the elbows;
The reduction is carried out approximately at waist level;
It can be assumed that the athlete uses a small weight, but it is impossible to use pushes and jerks along the trajectory, and relaxed arms when lowering the weight;
You need to try to consciously exclude working with the trapezius muscles

Muscle contraction is performed by exhaling, exhaling with effort - the basic rule when performing strength exercises.

Errors

“Different” movements, when the athlete bends his arms at the elbows in the first repetition, and changes the position of the body in the second, and carries the weight differently;
Body swings that help with weight work;
Throwing weights;
Relaxed and rounded back;
"Inserted" straight elbows

What to replace in the gym and at home

In principle, to be honest, if you cannot perform a leg press, then it is not at all necessary to replace it with something. As an alternative for leg training, we can offer you the following exercises:

Squat. This is a common, but in our taste, a little stupid recommendation. Because if you cannot press your legs, then it will be completely impossible for you to squat with a barbell - the squat is much heavier and requires greater skill and health. So the most that can be offered is dumbbell squats.
As a multi-joint, basic exercise, instead of the leg press, you can offer lunges, step-ups with weights and deadlifts, but here the situation is approximately the same as with the squat. Especially if you have problems with your back or knees: here the mentioned exercises are allowed only with the approval of a doctor and only without weight.
What remains for us? In principle, not so little: gluteal bridge, Romanian deadlift, leg swings. These options are also suitable for answering the question of how to replace the platform press at home.

Seated leg raiser

A similar device is available in most gyms. The design of many of these simulators allows you to perform not only abduction, but also adduction of the hip.

The classic version of the simulator looks like this. The design consists of a seat with a back and two restraints, between which the legs bent at the knees are placed. The limiters are connected using cables with weights. The workload is varied using all-metal load blocks. There are handles on the sides of the device that allow you to securely fix the body.

The angle of the backrest can be fixed or can be changed.

A rack with cargo blocks can be located either behind the back or in front of the seat. The second option creates additional convenience when changing weights and allows you to make the workout more variable (you can hold on to the rack rather than the handrails). In some modifications, such a stand has a side position.

Reducing and spreading legs in a sitting machine: subtleties of the exercise

For many girls, the exercise of bringing and spreading the legs in the simulator seems to be almost an ideal way to get rid of fat deposits on the hips.

However, you will have to disappoint them: its implementation is aimed at developing the leg muscles located on the outer and inner sides of the thighs; If fat burning occurs, it is very moderate.

However, seated leg raises and leg extensions help make your thighs stronger, firmer, and more aesthetically pleasing. If the leg extension is aimed at training the muscles of the outer surface of the thigh, then the reduction is aimed at training its inner surface. The exercise is an isolation exercise.

Related article: “Bent-Over T-Bar Row”

It should be noted that if you can perform leg extensions in the simulator, this does not mean at all that you can also perform reductions on it, since during these exercises different muscles are worked out. It depends on the design of the simulator.

Many fitness centers have machines for both types of exercises. Their design includes a relatively soft seat, a lever system, a compartment for weight adjustment and two stops equipped with soft bolsters, against which the knees rest.

Article on the topic: how to use the bicycle exercise for legs.

It is difficult to make a mistake in performing these exercises, since they are very simple. At the end of the article you can find a video and photo on how to do leg raises and extensions in the simulator in order to perform it flawlessly.

The best exercises for leg muscles

Breeding legs in the simulator: what muscles work

During the abduction and abduction of the legs, both adductor muscles - abductors - and stabilizer muscles are involved: the quadratus dorsi muscle, the erector spinae muscles and the abdominal muscles.

As you can see, the list is substantial, but girls often believe that by developing these muscles, they will achieve weight loss in this problem area.

Unfortunately, this is not the case: the main task of the leg abduction exercise in the simulator is to strengthen muscles, and not to get rid of fat deposits.

Article on the topic: “Exercises for the calves”

Breeding legs in the simulator: technique of execution

The technique here is simple, it is only important to install the correct weight and adjust the position of the backrest. In the initial sitting position, the outer thighs should be pressed against the pillows, the back is straight, the legs are bent at the knees 90°

Movements should be carried out while exhaling, slowly, while maintaining a neutral position of the spine. The source of movement should be the hip, not the knee or ankle joint.

Leg abduction in the simulator: what muscles work

When performing this exercise, the muscles of the inner thighs – the adductors – are tightened (lifted).

In everyday life they are very little involved, but since they are located between the legs, that is, in an area that is especially important for women for aesthetic reasons, their training is necessary

Reducing the legs in the simulator: technique of execution

The starting position is the same as in the previous exercise, only the legs are bent at the knee at an angle of 90° and separated to the width of the simulator. The compression of the thighs is carried out as you exhale, the knees are positioned clearly above the feet. When the legs are completely brought together, their position is maintained for 1-2 seconds, then, while inhaling, the rollers are moved apart.

It is recommended to perform both reduction and extension in 3-5 sets of 10-15 repetitions.

How to replace leg extensions and abductions in the exercise machine

Is it worth replacing them? Yes, it is worth it, because in the end the effect on which the bet was placed is not achieved.

Article on the topic: “Easy exercises for weight loss”

votes, average: 5 out of 5) Alexander Lignum Create your personal training program:

How to perform leg raises?

There are two options for performing such a physical activity - sitting or lying on an adductor machine. Each one has its own recommendations, thanks to which the efficiency of actions can be significantly increased.

In a sitting position, the exercise is performed with a pushing movement, as a result of which the following muscles are activated:

gluteal (small, medium, large);
adductors;
lumbar (square);
medial femoral;
tensor fascia lata;
straightening the spine.

The main goal of this exercise is to train the gluteal muscles, which are discussed in detail in the article about exercises for the buttocks at home and the adductor muscles of the thigh.

The rest of the muscles work statically when performing leg extensions and abductions. The load allowed when working out these muscle groups is distributed evenly between them. Therefore, to achieve maximum effect, it is recommended to do both options during one workout.

When starting to perform leg raises on a special simulator, you need to know which position will be correct. In order for the extension of the lower extremities to be as useful as possible, you should take the starting position: sitting on a pillow on the adductor machine, your back straight, your feet on the levers (rollers) below, your hands should hold on to the handles located on the sides of the pillow.

The technique of performing leg extensions requires proper breathing. So, having taken the correct position of the body, you need to inhale and as you exhale, you should smoothly spread your legs to the sides. At the maximum point, you should hold your feet for a short time, after which, while inhaling, you can return just as smoothly to the starting position. It is considered correct to perform pushing actions from the hip joint. Thus, all muscle groups are involved, including additional ones - the abdominal muscles.

From a reclining position, you can also do lateral leg raises on the same machine. The main emphasis when performing this exercise is stretching the different muscles of the thighs. In order for these movements to be effective for your body, you first need to change the position of the backrest on the machine. Having lowered it to such an extent that an angle of 30-45 degrees is formed and aligned the position of the rollers, also smoothly do the exercise, spreading your legs to the sides, actively using the hip joint.

Regarding the load that can be introduced into the training program, the mass of weights can be different. For example:

girls can use weights from 10 to 20 kg, performing 2-3 sets of 10-15 repetitions each;
men can use heavy weights - from 20 to 25 kg, performing 2-3 sets of 10-15 repetitions.

Adviсe

Try drop sets.
The idea is that you perform your working weight for a given number of repetitions. Then reduce the working weight and work one more approach without rest. Then reduce the weight again and do another set. Your body will languish in pain, and lactic acid will fill the entire volume of the muscles until you calm down.
Don't do toe presses (with high feet) on your calves!
Although this option is offered as an option for pumping calves, it is very dangerous and harmful to the knees! You never know, you won’t pull the weight and the platform will jump off - brrrr, it’s scary to even think about.
Take a chance and try the full stop leg press.
If you are already an experienced gym goer, then this is probably the most brutal training option for you.
To use this method, you will need a machine that has range of motion limiters to prevent the weight from pinning you down. WE DON'T USUALLY DO IT. Also suitable is a machine in which it is not the weight that moves, but the bench on which you sit.
The main idea is to stop with complete relaxation of the legs:
Increase the weight. Now you need to do 15 regular reps, then immediately do another 5 reps, but use the full stop technique. Lower the weight all the way, relax your legs for a split second, and then press up explosively.
Increase the weight slightly again. Now do 10 regular reps and 10 with a full stop.
This is the set after which most people fall off the machine in a practically unconscious state. Add weights again, and do 5 regular reps and 15 with a full stop.

What is different from the classic version: usually you do NOT lower the weight until it touches the stops.

Tips and tricks

There are several useful nuances that you need to know to get the maximum benefit from the exercise.

When returning your legs to the starting position, do it slowly. This will give the target muscles a greater load;
The buttocks should be pressed tightly against the machine and not move away from it while performing the movement;
The exercise should be performed at the end of the workout to “finish off” the legs;
If you do not have enough strength to perform the exercise in full amplitude, then you can help yourself with your hands;
For the final set, lower the weight and perform a series of quick reps. Do this until you can't do the repetition even without weight.

If your gym does not have a machine to perform this exercise, or you experience discomfort from it, then you need to know how to replace the leg curl in a sitting machine. The adductor muscles are not involved in such a large number of exercises, especially if we talk about their isolated work.

However, you can use sumo squats or plie squats as a substitute. These are basic exercises that activate a large array of muscles, and each of them uses the hip adductors. In addition, you can try performing leg adductions on a vertical block. This is another isolated exercise designed to work the adductor muscles well. If you want to do the workout at home, you can use the leg adduction while lying on your side.