One of the most significant and favourite physical exercises on a training of a lower body at men and women the bending of legs in the exercise machine is considered lying on a stomach. It though is not basic, however gives the chance to perfectly work the back surface of a hip, to involve a little muscles of calves and to give them a beautiful relief. What features of this exercise and as it is correct to carry out it for achievement of maximum efficiency, let's understand.
What muscles are involved in work
Despite a big variety of various physical complexes, exercises on purposeful development of a foot biceps are not enough. And one of the best bending of the lower extremities by means of the exercise machine is considered lying on a stomach. During its performance such main groups of muscles are involved:
- the biceps of a hip or biceps, drops to it the main loading during the training;
- semi-tendinous and semi-webby muscles which are placed close to inside of the lower extremity. This group of muscles is responsible for bending of legs in knees.
Besides, when bending legs the additional physical loading is received by muscles of calves and buttocks.
Important! This exercise does not allow to increase muscular base but only forms a shape of a leg.
Advantages of exercise
Practicing bending of legs in the exercise machine, it is possible to achieve great results in improvement of sportswear. This exercise has a number of advantages:
- an opportunity to pump over exclusively back biceps, having isolated at the same time other groups of muscles;
- it can be used for giving of a relief of a back part of a hip and gastrocnemius muscles;
- is fine prevention of appearance of cellulitis in women;
- allows to improve indicators of force and endurance when performing a basic training complex;
- an opportunity to practice various variations and by that to diversify training process;
- simplicity performed by for beginners.
Examine the best exercises for pumping of legs.
Besides, similar physical exercise allows to counterbalance muscles of a back and front part of a leg that is important not only in terms of an esthetics, but also as good prevention of various injuries.
Whether you know? Practically always bending of legs lying the athletes playing football, swimming, fight, gymnastics as bending of a knee joint is the characteristic movement in these sports practice.
As it is correct to do
Certainly, the efficiency of any sports exercise depends on correctness of the technology of its performance. Bending of legs lying in the exercise machine — quite simple performed by, however also demands observance of several basic rules.
Technology of performance
The technique of performance of this physical exercise means the following steps:
- To prepare the exercise machine for work, to adjust a position of the lower roller under growth of the athlete, to fix the required number of blocks on a cable.
- To lay down on a shop facedown, at the same time densely to press hips and a stomach to a surface, hands to arrange on hand-rail, to get legs under the roller so that it was approximately at the level of the middle of anklebones. At a starting position the knees have to hang down from a bench, and its bend to fall on a waist.
- Exhaling, it is necessary to bend legs in knees so that the roller touched buttocks, to be recorded at peak tension for 1–2 seconds. It is recommended to pay attention to that a front part of a hip densely concerned a bench.
- Inhaling air, it is necessary to lower slowly legs, but completely you should not straighten knees and to weaken a biceps. To do exercise the required number of approaches.
Video: Technology of performance of bendings of legs lying in the exercise machine
Number of approaches and repetitions
As for the number of approaches and repetitions, it will depend on a main goal of a training:
- if the purpose of exercise is in developing force and endurance, then it is recommended to make on 1–5 times in 2–6 approaches;
- for a set of weight and giving to muscles of volume it is enough to do 6–12 bendings on 3–6 sets;
- for drying of legs, formations of a relief need to be made 13–25 times on 2–4 approaches.
It is important! To increase efficiency of a training, experts recommend each occupation to change the number of repetitions and approaches and also operating weight, but at the same time not to go beyond the established values.
Secrets and subtleties of performance
Back biceps — quite whimsical part of a body therefore its training demands from the athlete of some ingenuity and creative approach. Professional athletes know several secrets and subtleties of performance of bendings lying:
- during each training it is necessary to change work volume;
- at any injuries of a back or backbone it is necessary to make exercise with small weight;
- when performing it is necessary to hold strong hands hand-rail, trying to attract them to itself;
- to apply the full range of movements and to completely bend knees during exercise before contact with buttocks;
- in order that muscles of a back part of a hip were in tension in process of a training, it is necessary not to unbend knees completely;
- to control degree of physical load of an internal or external part of a hip, it is necessary to change arrangement of socks, developing them outside or in the middle;
- during a break between approaches it is necessary to stretch a hip;
- it is impossible to fidget at a training a basin down/up, exercise has to be carried out strictly due to bending and extension of knees;
- to prevent possible injuries, it is necessary to observe that the knee cup always hanged down a little;
- if during making of bendings to pull socks on itself, then the most part of loading I will receive calves;
- professionals advise always to control breath: the exhalation becomes at maximum effort, that is on bending, a breath — on relaxation, when lowering;
- when bending it is necessary to move rather quickly, when lowering extremities — slowly and it is thought over, having experienced work of each muscle;
- beginners need to begin the first occupations with small weight, gradually increasing loading;
- it is not recommended to do exercise to owners of a big or average stomach.
Whether you know? The bodybuilder Ronni Koleman popular for the whole world surely includes bending of legs lying in the program of trainings. However he involves it only in the end of occupations after performance of a basic training. At the same time it considers the best option of physical exercise the mode at 13-15 times.
What it is possible to replace in house conditions with
There are several variations of performance of bendings of legs:
- in the exercise machine sitting or standing;
- standing serially one and other leg;
- with a dumbbell in hands in a position lying on a bench.
However in the absence of special exercise machines this physical exercise in house conditions can be replaced easily on:
- bending of legs lying on a shop with the dumbbell clamped between legs;
- bending serially each leg.
Also to work the back surface of a leg, buttocks and hips in the conditions of the house the classical stanovy draft on direct legs will help. However its essential shortcoming in comparison with bendings of legs of the exercise machine, is the fact that it involves a large number of various muscles, and it becomes more difficult to train exclusively back biceps.
Learn what to do if muscles after the training hurt.
Bending of the lower extremities lying in the exercise machine — the simple, effective isolating exercise which has to be obligatory in an arsenal of the athletes wishing to work qualitatively a back biceps and to achieve a beautiful relief of a back part of a hip. Observing the correct technology of performance and controlling breath, it is possible to achieve for a short time excellent effect of exercise and to make one more small short step to an ideal body.