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Gym Equipment For Legs There are a myriad of machines at the gym that help you strengthen your legs. You can use the leg press to work the quads, based on the way your feet are placed, or a hip-abductor machine to focus on the outer thighs. If you're new to the field you may find these to be intimidating pieces of equipment. But don't fret, they're extremely simple to use. Leg Press The leg press is a staple piece of gym equipment, which builds important lower-body muscles. It's often used as part of a leg-strengthening routine or in an exercise circuit that is machine-driven. When executed correctly, can boost your strength, and aid in the development of your hamstrings, quads and gluteus muscles. The leg press machine has seating for your body and an even surface for your feet, which you push away from the body. The platform is usually supported by a stack of weights with varying levels of resistance. Different gyms may offer a horizontal leg-press (where you sit up straight and push the platform outward) or a 45-degree leg-press, which has the seat reclined at an angle as opposed to a vertical movement. A 45-degree machine will place a little less emphasis on the quads, and a bit more on the glutes than a vertical leg press, however both can be effective for building strong legs. It's important that you start with lighter weights and increase them as your fitness increases. Avoid extending your legs when pushing the footplate. This can cause injury and put too much stress on your joints. Leg presses can be challenging for those who are new to the sport however they're a vital tool for those who want to build their strength. They can be done safely and at a higher weight than other exercises, and offer an added benefit of increasing bone density, which can stop osteoporosis from occurring. Leg press is a great exercise to strengthen your legs. Combining it with other compound exercises like squats or deadlifts will help you build strength and bulk. indoor cycling trainer -press records set by Ronnie Coleman and William Cannon have inspired athletes from all over the world to push their limits. Hip Abductor Machine The hip abductor is a well-known piece of equipment for gyms that helps to shape your inner thighs. It targets the muscles of the hip adductors - which along with the iliotibial bands, run from the outer side of your hip to the inside of your thigh. They are responsible for the ability to move your leg away from your body. It is important to have strong abductor and hip adductor muscles since they aid you in maintain good balance and stability as well as lower-body strength. There are however better ways to work these muscles without the use of an abductor machine for hips. Instead, you should stick to practical exercises like lunges or squats, suggests Aaron Brooks, a biomechanics expert and owner of Newton, Massachusetts-based Perfect Postures. "If you're doing a lunge or squat both of them target the adductor and abductor muscles, but in a more natural way," Brooks says. "There's a greater dynamic load with those exercises, which can aid in preventing injuries." A strong hip-adductor muscle will help you perform many other athletic and everyday actions. They are needed to do sidesteps, raise your leg for a squat or climb stairs. They are also required when you sprint and push off with your legs. Insufficient hip abductor and adductor muscles can cause instability in the lower back and pelvis. It may seem counterintuitive but doing hip abduction exercises to build larger thighs is an unwise thing. It's better to concentrate on strengthening your glutes and improving your hip stability. The hip abductor muscle is a massive triangular-shaped muscle which runs from the thigh bone's innermost part to the top of your knee. It's crucial for hip mobility and stability, but it's also involved in lateral knee flexion hip rotation, thigh abduction and also in supporting knee flexion and rotatation. Several small muscles, including the piriformis and tensor fascia latae, help in hip abduction as well. Calf Raise Calf raises are a simple exercise that can be done multiple ways. This lets you focus on different muscle groups or increase the intensity. Although it's more an isolation exercise than a compound movement (which is a way to work multiple muscles at the same time) however, calf raises nevertheless help improve strength, balance, and posture. The simplest form of the calf raise is to stand on the soles of your feet then pushing off with your toes and then lifting your heels off of the ground. This is a low-impact, easy movement that's perfect for those who are just starting out or recovering from an injury to their lower leg. When performed using a full range of movement standing calf raise strengthens the lower leg muscles and helps to improve gait and running efficiency. It also targets the muscles that help maintain stability and balance, which are crucial to avoid injuries. You can increase the intensity by using a step, or raising your heels with free weights. As you build strength, the calf lift can be an essential exercise to heal from running-related heel and foot injuries like Achilles tendinitis and plantar fasciitis. It's often recommended that calf raises are performed following a workout, since it assists the muscles recover from the strains and loads exerted during your run. The calf-raise block is versatile equipment for gyms that permits more controlled and stable standing or seated calf raises. It can help you avoid the common mistake that people make when performing free-standing calf raises. This happens when they shift their weight or bend their backs or forwards while they lift and lower their heels. By keeping your knees in alignment with your feet the calf-raise block minimizes the chance of this happening. You can also perform calf raises on a bench or using a barbell that is stacked across your traps using a Smith machine to add some resistance to the movement. The weight can increase the intensity and push muscles even further. Advanced techniques for training include adding a pause to the top of a movement or a slow descent can make the movement more intense and allow you to achieve the best results. Leg Extension Leg extension machines are another lower body exercise which can help build fantastic quads. This isolation exercise targets the quads by dragging a lever with your lower leg from a seated posture. This will strengthen the vastus muscle (passes over the knee joint) and the rectus femoris muscles (passes over the knee joint and hip). It is important to have proper posture when you are doing the leg extension. The motion can be unstable because you are only using one joint to transfer the weight, and there can be some instability issues if the form fails to work. To prevent this from happening make sure you sit up straight and hold the hand bars (if they are fitted). Keep your back against your seat and align your knees with the lever's fulcrum. Extend your knees until they are straight, then slowly return to the starting position. If you are doing a lot of leg extensions, make sure you add some rest pause repetitions into the mix. When you reach the limit where you physically cannot do any more reps, take a pause for a couple of seconds, then rest for 2 or 3 seconds, then burst out several more reps. This will help you improve the quality of the sets as well as increase your recovery time between sessions. The quads are a powerful group of muscles, and the leg extension is a great exercise to incorporate into your strength training routine. This is because it assists to increase the strength and size of the quads. This will result in better performance in sports such as running, cycling, basketball, football and many more. Additionally strong quads will boost the strength of your lower body overall and performance. This is particularly beneficial in older individuals who want to maintain their balance and strength as they age. Stronger quads can improve knee and hip stability while improving lower-body coordination.
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