Thursday, February 6, 2014

Excersise Instructions: Leg presses

Leg presses are a great leg exercise! You get to tear up your quads, hamstrings, calves and glutes, but mostly your quads. This is a fairly easy exercise to do, and it's also quite safe. There are however a few things to remember to keep it safe and effective.

The angle on your legs should be 90 degrees or more. If you have a smaller angle, you risk getting too much pressure on your knees, which could potentially lead to a strain injury in the knees. If you are fairly stiff in your legs, or you have tight hamstrings, having less than 90 degrees in the legs might lead to the back bending at the bottom of the exercise. Say you have 200 kg on the machine, and you take the weights really deep. If you are stiff, then the back will bend, and you will end up pushing with your back instead of your legs. This might lead to serious injury in your back. I know several people who have had to refrain from training for over a year because they were sloppy with this. Focus!

When you are at the top of the exercise, make sure your don't fully extend your legs. Fully extending might also put too much pressure on the knees. This means you can never fully relax when doing leg presses.

After doing leg presses a few times, you should have fairly good control over the routine. Leg presses is a fun exercise to put on quite a lot of weight, and advance in. Your quadriceps are a huge set of muscles on your body, and they can handle much abuse. I recommend doing sets of 12 repetitions, with a calm and steady tempo with no breaks on the top. This will fill your legs with delicious lactic acid and that great pump. In my current program, I manage to do three sets of 12 repetitions with 240 kg (530 lbs).

How much can you do?

No more excuses! Push push push!

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