People who have been at the gym for a while have probably done exercises on the equipment called Leg Press more than once. And even people who are still getting ready to start bodybuilding should have heard of it?
However, although it is one of the most popular leg muscle exercises, the Leg Press is still shrouded in doubt and also requires special care at the time of exercise.
Smart Fit professor Anderson Couto stresses that the Leg Press is a bodybuilding machine. It is a multiarticular equipment where the joints of the hip, knee and ankle are worked. He works the muscles of the legs as a whole: the quadriceps (front of the thigh), thighs, calves and buttocks, he says.
The Leg Press is a popular equipment among women because, among other results, can help those who want to conquer thicker thighs and / or want to tone the inner thigh.
Different Types of Leg Press
Anderson Couto explains that there is Horizontal Leg Press and Inclined Leg Press. • Some equipment is of plates; others are washers and others hydraulic (little used in the market) ?, he says.
As already mentioned by the teacher, the equipment offers many benefits as it works the leg muscles as a whole. ? Variations that can be used on machines are: number of repetitions, type of training and interval. The Leg Press is a fixed machine, there is not much variety of movements performed on it ?, explains Anderson.
In the video below, you can see how the exercise should be performed in Leg Press Horizontal:
Already in the next videos, you follow how the exercise is performed on the Inclined Leg Press (also known as 45 degrees):
It is worth mentioning that some women use it? provided with the guidance of a teacher or personal? the Inclined Leg Press to perform more specific calf exercise. You can check the movement in the following video:
Foot Positioning
Some people argue that depending on the position of the feet on the leg press, exercise will emphasize certain muscles more. For example, keeping your feet at hip width and the underside of the platform, you work the quadriceps. With your feet addicted, you emphasize your inner quadriceps. Also, with the feet closed, the external quadriceps is emphasized.
However, the subject still generates controversy. Anderson Couto points out that the difference between one position and another leads to a slight increase and recruitment of muscle fibers, "and some studies show that recruitment is not very significant compared to a safe position (no risk of injury)", says .
Contraindications
Since Leg Press is a very popular device in gyms and works all leg muscles, can everyone / should use it?
Anderson Couto points out that while the Leg Press is a great device, some precautions should be taken before use. • People with hypertension problems, for example, should avoid such equipment because the effort to do traction on the legs is very heartbreaking and can create some risks. In addition, those who feel pain in the knees, hip and lower back should be carefully analyzed ?, says.
Care Required
It is noteworthy that even people who have no contraindications, and can perform exercises on Leg Press, should take certain precautions before using the device. Professor Anderson highlights what they are:
- Preheating;
- Observe the load before use, especially on washer equipment;
- Pay attention to the position of the legs on the appliance;
- Never use the equipment without the prescription of a professional.
It is also crucial that the Leg Press is used correctly to prevent injury. In the case of the inclined appliance? most commonly misused by some people - the spine should be completely supported by the backrest. The feet should be fully supported on the platform and aligned with the knee and hip. At the moment of flexion, the person should not let the weight go back too much and the knee get close to the chest. Avoid stretching the leg completely around the movement. If in doubt, be sure to ask the gym teacher for guidance.
Now you know the good results that Leg Press can help you achieve at the gym! However, remember that it should only be used as directed by your teacher or personal.It is also essential to respect the number of repetitions and the time interval between series that will be passed by the professional.
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