In addition to basic leg training programs that include squatting with a barbell, bodybuilders also use other leg exercises. In the hall there are many opportunities for this. There are a large number of different ways to load your legs, as well as pump blood well in your muscles during training.
As good isolating specific muscle groups of the exercises for the legs, you can use leg extension in the simulator, as well as flexion to the biceps of the thigh. In addition, they can be used as a warm-up before heavy loads on the legs to prevent injuries to joints and muscle breaks. Let's consider each of them.
Leg extension in the simulator
Due to the fact that the simulator allows you to accurately regulate the level of load, this exercise is popular among both men and women.
Leg extension in the simulator can be included in the training program immediately after squats with a barbell - this sequence will increase blood flow to the quadriceps, which will help to stretch the muscle fascia and, accordingly, increase the size of the muscles themselves.
How to perform extension properly?
First of all, you need to set the working shoulder of the simulator for your leg length. The leg should touch the lower arms of the simulator in the area of the foot, and the upper arms should be exactly under the knees. Only in this case, leg extension in the simulator will be technically correct.
Since the goal is to increase blood flow to the muscles, after heavy squats, you must perform the exercise as follows:
- the first approach can be done for 15 repetitions;
- doing leg extension while sitting, in the second approach you need to increase weight by 15-20% and do about 12 repetitions;
- performing the third approach, increase the load by another 15-20%, try to do the exercise about 10 times;
- The final fourth approach should be started with an increase in the lifted weight by another 15-20%. Try to do leg extension while sitting in the simulator clearly 8 times (reps). Immediately after that, reduce the load by 25-30% and repeat the maximum number of times. Then remove another 25-30% of the weight and perform the maximum number of repetitions again. Then take a breath for 15-20 seconds, reduce the load by the same percentage and do the maximum number of repetitions.
After such an exercise, sitting leg extension will make the quadriceps simply “burn”. This indicates proper execution, as well as a large amount of blood entering your leg muscles . Due to this, a large amount of nutrients and nutrients will enter the quadriceps, which will contribute to faster recovery, as well as their growth in size.
Leg curl in the simulator
If you need to work out and successfully develop hip biceps , you just can’t do without such exercises as bending your legs in the simulator. When performed correctly, it will help you to precisely work out this particular muscle group.
It should be included in the training program between squats or a leg press and deadlift, which will allow you to get the maximum useful effect from the exercise.
How to bend properly?
During preparation for the exercise, you should correctly configure the simulator for your parameters. At the time of repetition, the knees should lie on the edge of the bench, but not hang down, but rest against it. Persistent handles should be in contact with the leg below the calf muscles on the ligaments, thus preventing injury.
For maximum tension in the biceps of the thigh, you can perform this exercise as follows:
- do the first approach with a light weight of 15 repetitions;
- then increase the load so that you can do about 12 repetitions;
- The following two approaches need to be made a pyramid. Increase the weight so that you can correctly and in full amplitude do 8 times. Then discard 20-25% and do another 6-8 times. After that, reduce the whole by 20-25% and do the maximum number of times.
After performing this exercise, it is recommended to pull the hip biceps a bit in order to relax the loaded muscles. To do this, you can perform deadlift with low weight. In this combination, muscle progress will be much more intense due to the good workload and stretching of the muscle fascia.
Performing extensions and bends in the superset
If you have already completed all the heavy leg exercises and want to give the final load on the muscles, then you can do extension and bending of the legs with a superset.
The simulator will help you with this. Leg bending-extension can be performed in this way: after completing one approach, immediately proceed with the approach of another exercise. For example, after performing the leg extension approach without rest, do the flexion approach. In this case, you can use the first and second schemes, which are described above, and you can also try the classic implementation: the first approach for 12-15 repetitions, the second and third - for 10-12, the fourth for 8-10, alternating bending exercises and leg extension.
Common mistakes
Often when performing these exercises, the following errors occur:
- an improperly configured simulator, that is, before performing the approach, beginners forget to choose the necessary parameters just for their height. Such an error could result in personal injury;
- An attempt to establish a load that is greater than the athlete can do. In the pursuit of progress, do not forget that the right technique should be in the first place. Very large weight cannot be done with the full and technically correct amplitude, and also to concentrate and isolate the load on the desired muscle group.
When performing these exercises, technically correctly, using the techniques described in the article, you can improve the result in basic squats, leg presses, as well as give your legs a more beautiful and aesthetic appearance. Remember that a good and proper intensity of training on the legs has a positive effect on the production of the hormone testosterone. It, in turn, promotes faster recovery and growth of muscle mass.