To work the muscles of the legs there are various exercises, however, one of the most widely used and best known is the inclined leg press or 45 degrees listed below we will describe as part of our beginner’s Guide so that we can learn their proper implementation and use it with effective results.
Performance of inclined leg press technique
To carry out the exercise We must use a machine that works as its name implies, as a press which we must resist the weight selected and previously loaded. Place us with back well supported on the back of the machine called press tilted to 45 degrees and your feet on the platform that we must push, moderately separated.
Remove the side brackets on the weight and push the platform with the legs quitting almost extended the same. From there, we inspire and with the knees unlocked We bend the legs until the thighs come the closest possible rib cage without exceeding the 90 degree angle with the legs. Slowly return to the starting position without fully extending the knees and exhale at the end of the movement.
Muscles worked in inclined leg press
This exercise will work mainly the muscles legs, above all, the quadriceps. Although if the feet are placed in the lower part of the platform of the machine these are work on a priority basis, while if the feet are supported in the upper part of the platform is especially request the glutes and hamstrings.
We can also have an impact on adductor If we separate more feet and these are placed near the sides of the platform, while we raise them more on the platform, the effort will fall especially on the quadriceps.
This exercise, as we can see, employs the same movement as the squat or squat but with support and guidance during the course of the machine or Press at 45 degrees. Therefore, it is ideal for people who suffer from pain or discomfort in the back or movement for those who for some reason cannot do squats.
Tips and common mistakes when making inclined leg press.
- Fully extend the legs: This gesture to raise the weight not only can cause injury in the knee joint but also subtracts tension to the muscles during movement. For this reason, remember not to lock the knee and always keep a slight bending legs.
- Take off the Chair buttocks: to prevent hip injuries buttocks must always remain on the machine during flexion of the knees, also back should remain straight and leaning fully over the back of the machine, if necessary, not go down too knees towards the chest, because this increases the chances of arch your back.
- Make sudden movements: If you drop the platform on your body during the descent and then need a boost to lift the weight, perhaps the burden is very high. In addition, run great risks of injury at the level of the joint sacro iliac, therefore, made the move at a steady pace and descends slowly and controlled by muscle truck.
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