After the leg muscles have been trained to a satisfactory circumference, you can start shaping exercises. Compared with the back of the thighs and buttocks, the front of the thighs should focus on the definition of lines, and the buttocks should ensure their circumference. The back of the thighs should not be too developed, and the separation line from the buttocks should be clear. Therefore, the front thighs should be practiced in isolation, while the back thighs and buttocks exercises should be put together so that the thigh muscles will be more coordinated.
Seated leg extension (Leg Extension) is an isolated action for exercising the quadriceps muscles. It is an ideal action for sculpting the shape and lines of the quadriceps muscles. Through this action, the front of the thigh will be strengthened. Muscle lines are clearer. When wearing shorts in summer, toned quadriceps will add a lot of luster to the whole person.
Target exercise areas: Quadriceps (isolated stimulation and sculpting of the quadriceps) Quadriceps, especially rectus femoris)
Action essentials:< /p>
1. Sit on the leg flexion and extension machine, lean your back against the backrest, hold the handles with both hands, bend your knees and droop, and hook your feet on the horizontal bar.
2. Contract the quadriceps and stretch the calf to lift the weight. Fully contract the quadriceps at the highest point and pause for a moment. Then slowly lower the weight and continue the next movement before reaching the lowest point.
Notes:< /strong>
1. When the quadriceps muscles are contracted with force, the back should not leave the support board, and the gluteus maximus should not be lifted to use force, otherwise the force on the agonist muscles will be reduced and the exercise effect will be insufficient. Good. Therefore, the exercise load must be appropriate and the movement essentials must be standardized.
2. Always raise the toes during the movement. If the toes are not raised, the quadriceps cannot be fully contracted.
3. After each squat, perform seated leg flexion and extension exercises, so that isolation movements (sitting leg flexion and extension) and comprehensive movements (barbell squats) can be combined to achieve better results in exercising the quadriceps muscles.
