In position property su panca with the help of handlebars which must be held between the ankles, in a perfect simulation of the Lying leg curl to the car.ģ. Standing upright with the anklets al low cable, for example, very useful as a final workout on the day dedicated to the legs.Ģ. Some variants are possible without the machine.ġ. Breathing is identical to the previous exercises The Variants Il Seated leg curl instead, it is performed from position sitting, the machine used is different from the classic one and the exercise has the same characteristics as a reverse leg extension.įrom a sitting position, with the ankles flexed and resting on the pads, extend the leg making the knee reach an angle of about 100 degrees. Return to the starting position and repeat with the other knee # 3 Seated leg curl Standing, ankles resting on the pads, bend one of the knees to 90 degrees, with the foot in dorsiflexion, taking care to extend the hip well, as in the previous exercise, as the breathing remains the same. It is recommended for beginners precisely for this peculiarity, as it allows those approaching the machine for the first time to perform the exercise correctly by focusing exclusively on the movement of the muscle. Lo Standing leg curl it is the variant of the previous one but in position erect and its only different characteristic is that of being unilateral, because it obliges the use of one limb at a time in the execution. We then return slow to the starting position, always keeping the back straight and remembering to inhale (eccentric phase of the movement). The movement is very simple, the thighs are flexed by approaching the ankles, supported by the pads, to the buttocks, and exhaling (concentric phase of the movement). Il Lying leg curl it is the most classic of the machine exercises must be performed by lying in place property, ankles resting on the pads in a position indifferently flexed to the back or to the footbed. In the gym, in order to train the hamstrings, we use the leg curl machine in three basic exercises: Lying leg curl (Leg curl sdraiato), Standing leg curl (Leg curl in piedi), Seated leg curl (Leg curl seduto).
the rotation of the leg with the foot facing outwards. It also contributes to the external rotation of the leg, i.e. Its important function is that of flexion and extension of the thigh (in antagonism with the quadriceps femoris, the large anterior muscle group) it is in relation, in its upper part, with the gluteus maximus muscle, in its anterior part with the adductor magnus muscle, while at the bottom it delimits the upper-anterior part of the popliteal fossa (ie the cavity behind the knee). It is the muscle that occupies the Posterolateral part of the thigh and that, together with two other muscles, the semitendinosus and semimembranosus, constitutes the hamstring group.
Lying leg curl series#
Today we talk about a series of complementary exercises a squatting, lunges e press, known as Leg curl, very useful for training the hamstring muscles and which can be performed with the aid of a special isotonic machine, or (even at home) with dumbbells and other easy-to-use tools. By the healthiergang writer, certified personal trainer and athlete ( ).
0 kommentar(er)
