Positive Movement: Stand up and take hold of the handles and have a seat so that you won't have to reach from a seated position. Adjust the seat height to allow your forearms to be parallel with the floor when pulling the handles back. You may use the chest pad to rest on as an option, but to challenge your core muscles a little more, you may choose to not use the chest pad at all. Negative Movement: While inhaling, slowly release the squeeze in order to extend your legs fully without letting the weight stack touch. Positive Movement: While exhaling, flex your feet (do not point the toes) and contract your hamstrings in order to squeeze the padded extension all the way under your seat. Make sure that the pad is adjusted to rest on the lower part of the calf without sitting on the back of the ankle or heel. Place legs on top of the padded surface that is extended in front of the machine. This point is usually accented with a red dot, and should be a couple of inches in front of the seat. Have a seat on the machine, aligning your knees with the pivot point, or axis of the machine. Negative Movement: While inhaling, slowly lower the pad until you have completed a full range of motion without letting the weight stack touch. Make sure that the feet remain flexed (not pointed). Positive Movement: While exhaling, lift your legs until they are fully extended. Place the leg pad on the lower part of the shin, but do not rest the weight on the ankle.
This point is usually accented with a red dot, and should be next to the edge of the seat. Perform a maximum of 3 sets with 12-20 reps per set. Do not allow the weight stack to touch in order to maintain constant tension. Negative Movement: While inhaling, slowly bring your knees towards your chest, maintaining knee/heel alignment.
Positive Movement: While exhaling, press through your heels back to the position where your legs are fully extended, without locking your knees. Place the seating position to ensure that you can move through a full range of motion without allowing your knees to pass beyond your toes. Have a seat on the machine and set your feet hip width apart. Have fun and be sure to ask questions! Legs: Seated Leg Press
0 kommentar(er)
