Leg breeding in the simulator sitting is an isolated exercise familiar to every visitor to the gym. It is aimed at the study of the gluteal muscles, as well as the outer surface of the thigh. Although this element cannot be replaced by the main training, it should be safely included in the training program in order to further improve the shape of the hips and waistline, giving them attractiveness.
What muscles work
Training for girls in the gym, aimed at working out the bottom, must include the exercise in question. In the process of execution, the main muscles work - the upper, middle and small gluteal, as well as additional:
- extensors of the spine;
- large adductor;
- pear-shaped;
- press;
- wide fascia tensioner;
- wide lateral;
- square lumbar.
Breeding legs in the simulator while sitting is a fairly effective element, although it can not act as the main one. This exercise, as a rule, is performed at the end of the training, when you need to "finish" the developed muscles.
Execution technique
Such an exercise on the buttocks in the gym, like leg breeding in a sitting position, has its own technique. It must be observed exactly to get the maximum effect and protect yourself from injuries.
Although this element is included in the category of the initial level of complexity, you still need to be well prepared for it, since it is performed on the simulator, and not with free weight. First of all, you need to set the desired weight. Women will be enough 10-20 kg, men - 20-25 kg. It is not difficult to choose the right weight. To do this, take the average value and do 10 repetitions. If the level is set correctly, a burning sensation in the muscles should be felt at the end of the execution.
Leg breeding is performed in the simulator while sitting as follows:
- Sit in the simulator, press your back against the surface, place your hips between the stops on the sides.
- Grasp the handles with both hands, taking a breath and at the same time straining the press, spread your legs as far as possible.
- Hold at the extreme point for a couple of seconds.
- Exhaling slowly, return to the starting position.
Performing the exercise is recommended 15 times in 3 sets. Weight should be selected independently or with the help of a trainer who will take into account all physical capabilities.
Exercise options
Breeding legs in the simulator sitting can be performed in various variations. They will help diversify your workouts. The most common elements are breeding with a slope and adjustable benches. Both options are described in detail below. But before you begin to implement them, you should learn to do a classic exercise well.
Tilted housing
This buttock exercise in the gym has the same technique as for the standard element. The only difference is the inclination of the body to the hips (not more than 45 degrees). In addition, in this case, you need to move the pelvis closer to the edge of the seat to get your hands to the simulator rack and rest against it.
It is unlikely that it will be possible to perform the leg mixing in the simulator while sitting, so you should not even try to reproduce the same actions with it. Although these two simulators are similar to each other, each of them has its own characteristics, so it is worth observing the correct technique for performing the exercise.
Bench adjustment
Due to the change in the inclination of the back, it is possible to make a large load on the lower or middle part of the gluteal muscles. It is important to remember that the lower the bench falls, the lower the load shifts. The rest of the exercise is performed using the same technique as the previous one.
How to replace leg breeding
Training for girls in the gym can well be done without legs. Often people are faced with a situation that the simulator is busy, and it’s very difficult to wait for their turn. It is in such cases that athletes are looking for alternatives. Fortunately, there are a couple of exercises in which the same muscle groups are involved. These include:
- Steps with an elastic band. To perform, you need to get a special tape. It is not available in all gyms, so many people have to buy it for their money. But this projectile has an advantage, because with it you can arrange full-fledged training at home, using different muscle groups. The steps with the elastic are performed in this way: the tape is fixed on the ankles, the legs bend slightly at the knees, after which one foot takes a step to the side, stretching it, and the second is pulled so that the device does not fall on the floor. In this case, the back must be straight. You can try another embodiment - do a squat at every step, reaching a parallel between the hips and the floor surface.
- Leaving the legs to the side. A special simulator is also provided for this. Exercise of this type works wonderfully on the outer surface of the thigh, buttocks and even slightly improves stretching. To perform, one leg is fixed in a special device of the simulator and is set aside, lingering at the top point for two to three seconds.
Each of these exercises must be done in 2 sets of 15–20 repetitions. The load also needs to be gradually increased in order to progress, but you should not do it sharply, since in this case the risk of getting injured increases.
Benefit
Breeding in the simulator for training legs has several advantages, for which many athletes love it. These include:
- involvement of the small muscles of the thigh;
- isolated work of abductors;
- development of abducting muscles;
- support for muscle tone in the outer thighs;
- improved blood circulation in the pelvic area.
Contraindications
The simulator for the muscles of the legs is contraindicated:
- with back pain;
- with back injuries;
- for problems with the hip joint.
In case of these problems, it is strictly forbidden to start the exercise. This is explained by the fact that if contraindications are not observed, there is a risk of worsening one’s situation and earning even more ailments, which will be much more difficult to cope with.
Mistakes and Tips
When practicing leg simulators, including breeding, people often make mistakes that entail serious consequences. To prevent this, you should listen to elementary tips. Remember them easily:
- In the process of breeding in the simulator, it is necessary to monitor the position of the back. If it is not straight or moves to the side, you can get an extra problem with the lower back.
- Limbs should be spread as far as possible, as this will provide a large load, and therefore the best effect.
- Raising legs is recommended in a jerk, but shifting - as slowly as possible. It is necessary to feel the pressure, but in no case do not connect them by inertia.
- Performing repetitions, do not reduce the limbs to touch - between them should remain a distance of 5-10 centimeters, which will also contribute to a greater load.
- Hands must be placed on handles specially provided for this, and not help their legs.
- It is required to observe the rules of breathing, breathing in for relaxation (mixing) and exhaling for effort (breeding).
- During the execution of the element, the hip joints should be used as much as possible so that no other parts of the body can help them, thereby providing a load only to the target muscle group.
- The outer part of the hips must be firmly pressed to the simulator, as otherwise a large load will be transferred to the quadriceps.
- The working weight should not be too heavy or light. The ideal weight is considered to be the weight when working with which the extreme repetitions are difficult and with a burning sensation in the target muscles, but at the same time it is possible to completely complete the approach.
After the exercise, it is advisable to stretch.
Who can be performed
This exercise is especially useful for beginners in the gym and in sports in general, as well as girls. Men, of course, can also perform it, but the overwhelming majority of the stronger sex chooses more interesting elements with free weights.
It is difficult for beginners to master all the simulators present in the hall. To solve this problem, the trainers advise them to start with the dilution in the simulator, claiming that it will tone the muscles and help better transfer subsequent loads.
As for the girls, they tend to seek elastic and strong buttocks. It is for this purpose that they should regularly practice the breeding trainer. In addition, the middle buttock muscle works great here, which can be used by no means in all exercises.