How To Do Leg press
Leg exercises are some of the less dangerous ones to perform, even for beginners, using equipment. There’s much less chance of things pinning you, things being dropped, or injuries from over-straining given that legs are one of the strongest parts of anyone’s body under normal situations.
Leg presses are one of the most inclusive leg exercises you can do, working the entirety of your upper legs, while also helping to flex and strengthen the knees, as well as firm up your calves as well. It does require a machine, so you’ll probably have to visit a gym unless you’ve got a decent home gym with this kind of equipment. It’s best to do this supervised when you’re new, anyhow.
What You Need
All you need is a decent pair of comfortable, padded-sole gym shoes and a machine that supports leg presses. If you have back troubles, a cushion for lumbar support is a good idea as well.
Leg press Muscles Worked
By BodyParts3D/Anatomography – BodyParts3D/Anatomography, CC BY-SA 2.1 jp, Link
By Anatomography – en:Anatomography (setting page of this image), CC BY-SA 2.1 jp, Link
Action
- Make sure the machine is locked at its highest position, and lie back on the bench, facing toward the foot plate.
- Plant your feet firmly upon the plate, and unlock the machine.
- Take a deep breath and bend your knees and hips to lower the plat toward you as far as you can comfortably bend.
- Exhale. Taking another long breath, bend at the hips and knees, pressing the plate upward as far as your legs can extend. Hold this for a moment, and exhale slowly as you lower the plate back down to starting position.
Caveats
If you’ve not done a lot of leg exercise, walking, running or the like, knee braces are a good idea starting out, even if you don’t have diagnosed joint problems. If you do have diagnosed issues, consult a physician before attempting this.
Don’t overdo the weight, and always make sure the machine is locked when getting on or off!
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