- Exercise & Fitness
Leg Fitness Exercises on Equipment: Roman Chair | Leg Curls | Squats
After writing around 50 hubs on exercise and fitness in the health section of hubpages and 100 articles on bodybuilding and weight training in my blog, today I am going to write on my favorite topic weight training once again. I will show you how Roman chair, seated leg curls on machines, and performing squats on squat machine helps build up strength in our legs. These exercises can be done by both men and women. As you know, all these exercises help you in increasing strength and overall fitness of your legs and also stimulate ankle, butt, hip, calf, thigh, hamstring, and knees. When you are in gym, you need to do these exercises utilizing proper technique so that you get maximum benefit from each set of exercise. I know by my own experience that weight training for legs is really strenuous but when done, the results are awesome and you forget all the pains and strains you have had while doing the exercises when you see the sexy look of your leg muscles. If you like you can also buy roman chair, buy leg curl machine, or buy squat machine and buy a variety of other famous gym equipments via the Amazon and eBay store. So now come along and learn how to use appropriate gym equipments and machines to do the above exercises efficiently.
Leg Fitness Equipment and Exercises: Learn to Use Roman Chair Effectively?
Famous Roman chair is one of the most comprehensive range of fitness equipment to exercise quads, gluteus, and legs with or without weights. Roman chair machine consists basically of a long bar against the ground holding its legs. Leg strengthening exercises performed on Roman chair are simple and effective. The major difference between sitting on a normal chair and sitting on a Roman chair is that on Roman chair, your feet get a grip on the apparatus and there is no backing for support so that you can move your back and legs freely on the machine at different angles. Roman chair helps the body to maintain proper posture and balance that is particularly necessary to work on muscles of the legs. A famous position of exercise to tone up leg muscles is to gather your feet on the metal platform that is at the base of machine which can be seen in the pic on the side. Also, when doing Roman chairs, your arms should lie on your chest to avoid unwanted arising while doing this exercise so that all the pressure of movement is put on your legs.
Leg Fitness Equipment and Exercises: Learn to Use Seated Leg Curl Machine Effectively?Leg curl is a leg exercise which is done sitting on a fitness machine with legs outstretched, ankles resting on a pillow or pad, and hands gripping on the sides. This can also be done with or without weights on the machine. You have to take a deep breath when your legs are straight and up and exhale air when the legs are flexed and down at the end of each movement. This great exercise works your hamstrings in depth and to some extent your gastrocnemius muscle. You can also make certain variants within the same concept of exercise to effect different types of leg muscles. One of the variant is to do it with your feet dorsiflexed, shifting some work on your gastrocnemius muscle. You can also perform the exercise with your feet in length, so the major effort goes on the thighs and hamstrings. One important thing to remember is that you should do all these exercises with repetitions only before carrying out as part of a consecutive series.
Leg Fitness Equipment and Exercises: Learn to Use Alternate Leg Curls MachineAlternate leg curls are performed with arms resting on the support and knees down on the cushion. In the starting should be done without weights and then slowly increase weight as your train. You have to take a deep breath when starting and exhaling air at the end of each movement. This exercise works on the hamstrings and buttocks. Consistent practice of this exercise will tone up the muscles of your legs and buttocks. This exercise also helps in improving postural problems. For beginners, it is advisable to only do 10 repetitions per leg. After getting used to the pace of this exercise, the repetitions can converned into consecutive series. If you at any time experience pain in the legs or buttocks because of practicing this type of bending, it is best to stop the exercise immediately and consult your personal trainer or gym coach about some other easy methods to work the legs.
Leg Fitness Equipment and Exercises: Learn to Use Squat Machine
A squat stretch is performed on the machine, legs outstretched in front of you, ankles stuck in the cushions or pads, and hands gripping in front of you on both sides on the machine rod. In this exercise, you need to flex both yours legs simultaneously trying to touch your buttocks with your heels. At the end of the each movement, you have to return to the starting position. This exercise works the hamstrings, gastrocnemius, and popliteus. Furthermore, flexion of legs causes external rotation of the feet, exercising other muscle groups. You can also make a variation of the squat exercise by flexing alternate legs.
It is important to note that when doing these exercises, a beginner should concentrate on doing these exercises efficiently and correctly and do them without weights and less repetitions and as you get trained and get more experienced with without weights, you can pace up the training with weights and more repetitions or series.