Bending the legs in the simulator alternately. Bending the legs while sitting in the simulator. How to arrange them is shown in the picture.

Learn how to pump the back of the thigh, important tips and tricks + execution technique, as well as a visual video.

Description of the exercise

This simulator is similar, but does not have such wide popularity, as it is not very convenient to perform.

Trained muscles

Performing leg bending while sitting in the simulator, the entire load is directed to the semimembranosus and semitendinosus muscle, partially trains calf muscles.

1. To begin with, correctly adjust the simulator, the back rests firmly against the back of the simulator, the upper roller rests on the lower part of the biceps of the thigh, and the lower one rests on the very bottom of the lower leg. For a better feeling of the muscles, you can only push the lower back to the back, and tilt forward a little, some feel the muscles this way better.

2. You do not need to straighten your legs to the end to maintain muscle tension, but you need to bend them completely, using the entire range of motion available in the simulator.

3. For variety, a better feeling of the muscle, and so that the stronger leg does not steal part of the load from the weaker one, you can bend each leg in turn.

4. It isolated exercise, so it is done last after ,

The leg curl exercise in the sitting simulator pumps the back of the thighs and calves of the legs, it is insulating. By doing it, you will thicken the bottom of the semitendinosus and semimembranosus muscles, this good exercise to strengthen the knee joint.

Seated leg curl technique

1. This exercise must be performed on a special simulator. Select a load and sit on the simulator, stretch your legs forward and put under the pillow. Tip: The pillow should lie directly over the foot. Make sure that the angle between the thigh and lower leg is 90°, if the angle is smaller, the load on the knee joint will increase. If you cannot sit properly, choose a different machine or do not lower your legs more than 90° during the exercise.
2. As you exhale, tighten your quadriceps and straighten your legs. Keep your body still. Pause at the top of the exercise.
3. While inhaling, slowly lower the weight to the starting position. The angle between the thigh and lower leg should be 90°.
4. Repeat the recommended number of times.

Variations: Choose the position of the legs depending on which muscle group you are working. In addition, you can perform the exercise alternately with your right and left legs.

1. Adjust the bolster and backrest so that the top bolster does not press on the knees, but on the hips near the knees. And the bottom rested on the ankle near the heel.
2. It is desirable to bend the legs as much as possible. Do not fully straighten your legs. Leave a slight angle at the knee joints.
3. Alternatively, you can do it with one foot first. And then another. This way you can better focus on each leg.
4. This exercise is not basic. Therefore, do it after deadlifts, bends or hyperextensions. To "finish off" the back of the thigh.
5. Choose a weight that allows you to perform 10-12 reps. And you need to do it before burning in the muscles. Only then will the effect of this exercise.

Bending the legs in the simulator while sitting video

The Lying Leg Curl is an isolation exercise that targets the hamstring muscles. It allows you to give relief to the muscles, visually separate the hips from the buttocks and achieve a harmonious shape of the legs in the presence of well-developed quadriceps. As a rule, when training legs, flexion and extension are used in pairs.

Exercise features

Leg curls in the lying machine, or alternatively, sitting and standing (there are such machines) is one of the most popular exercises in both women's and men's lower body workouts. This is explained, firstly, by the ease of mastering the technical side of the movement, and secondly, by the ability to qualitatively work out exactly the target muscles.

By the way, about muscles. Target muscles for calf curls are:

• Biceps femoris or biceps. It bears the main load.
• Semitendinosus and semimembranosus muscles. They are located closer to the inside of the leg. Just like the biceps femoris, these muscles flex the leg at the knee joint.
• The calf muscles are included in the work additionally.

Load distribution: biceps femoris, semimembranosus, semitendinosus and calf muscles.

As for the place of this exercise in training, usually it, like the extension of the lower leg, is performed after basic exercises on the legs and buttocks, in particular, after squats or deadlifts. The number of sets and repetitions may vary depending on your goals. As a rule, these are 3-4 sets of 15-20 times.

• Girls perform this exercise in multi-rep mode with light weight. This approach works for fat burning, allows you to increase muscle tone and draw relief.
• Men do fewer repetitions, but with more significant weight. Thus, the biceps femoris increases in volume and muscle strength increases. And this, in turn, not only adds mass to the legs, but also provides significant support when performing basic exercises.

At correct technique leg curls on the simulator are quite safe and recommended even for beginners. However, if you have had injuries to your knee joints or lower spine, be careful.

Classic variant exercises: lying down.

Bending the legs while sitting and lying on the effect is practically no different. Choose the most comfortable position for you. By doing seated leg curls, it will be easier for you to breathe, as rib cage will not be squeezed, and lying down is easier to control the range of motion of the weight. Also, some athletes do bending alternately with one and the other leg while standing in a special machine. This allows you to better feel the biceps of the thigh. There are many variations and you can always replace one with another.

Bending the legs on the machine while standing.

In the absence of a simulator at all, you can replace this exercise with bending the legs with dumbbells sandwiched between the feet. In this case, you lie on the bench with your stomach.

Execution technique

Consider the technique of performing the exercise lying down. When doing seated or standing curls, follow the same principles.

First of all, adjust the simulator to your height and leg length. The knee joints should extend beyond the edge of the bench, and the roller against which you will rest bottom lower leg, should be located a few centimeters above the heel. Everything is simple here - the closer the roller is to the heel, the greater the leverage and the more effective the exercise. On the bend of the bench, you lie down with your stomach so that you are comfortable and there is no tension in the lower back.

1. Lie down on the machine and put your feet under the roller. Grasp the special handles or the edges of the bench with your hands.
2. As you exhale, bend your shins, trying to bring the roller as close as possible to your buttocks. The front surface of the thighs is pressed against the bench.
3. As you inhale, unbend your shins, gently lowering the weight down. It is not necessary to fully straighten the knees and relax the hamstrings at the lowest point.
4. Repeat as many times as needed.

You can vary the load in this exercise by changing the position of the toes of the feet. By spreading your socks outward, you will shift the focus towards the outer thighs. Bringing them inside - towards the inside.

You can also alternate bending on the machine in a sitting or lying position. If you have the appropriate simulator, you should try to do the exercise while standing, first with one foot, then the other. The more versatile the study of the muscles, the better the result you will get.

Do some stretching after your workout. This will help relax the hamstrings and improve blood circulation.

This exercise is mainly inner part back of the thigh and biceps femoris. It cannot be called a basic exercise, since the number of working muscles is small. It is best to perform this exercise after doing basic exercises, such as and.

Technique:

1. Sit on the machine with your knees hanging slightly off the chair. This is necessary so that you can bend your legs for the maximum possible range of motion. Place the back of the shins on the roller(s). The starting position of the legs should be straight, but not quite, but slightly bent at the knees.
2. Grasp the handles and tilt your torso back a little. This will allow you to release excess tension from the muscles of the back of the thigh.
3. Inhale and bend your knees as far as you can, as if you want to reach your buttocks with your heels.
4. Try to keep your feet to your shins at a 90 degree angle. If you pull your socks on yourself, then the calves are included in the exercise, if, on the contrary, you stretch your socks, then the load is shifted towards the hamstrings.
5. When the legs are at the bottom of the exercise (legs bent at an angle of 90 0), try to strain the muscles of the back of the thigh as much as possible.
6. Exhale and slowly return your legs to the starting position.
7. Repeat as needed.

Execution example:

One more example:

Anatomy of exercises:

Don't neglect this exercise. According to doctors, this is one of the most effective exercises to strengthen joints.

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This exercise involves, as a rule, the inner part of the thigh, namely, its back. TO basic exercises sitting leg curl cannot be attributed, since few muscles work in the process of execution. It is best to do this exercise after completing the basic ones.

Seated Leg Curl Technique:

1. Get into a sitting position on the machine so that your knees hang down a little. Thus, you will ensure the full amplitude of the movements. back define shins on forks. The initial position of the legs is almost straight (only a little leg can be bent at the knees).
2. After that, grab the handles and slightly tilt back the torso. This will relieve excess tension from the muscles.
3. Take a good breath and bend your knees to the limit, as if you are trying your best to touch your buttocks with your heels.
4. Try to have a 90 degree angle from the foot to the lower leg. If you pull your socks on yourself, the calf muscles will turn on, if, on the contrary, you try to stretch your socks, the load will be on the hamstrings.
5. As soon as the legs are in the lower part of the position (their angle is 90 degrees), try to tighten the thigh muscles as much as possible.
6. Take a deep breath and slowly return your legs to their original position.
7. Do the required number of repetitions.

Do not neglect this exercise, because, according to many doctors, it is one of the most effective in terms of strengthening joints along with