Prone leg curls - Illustration of machine leg curls/leg bends
Leg curls, also called leg curls, are exercises for the thighs The best isolation exercise for biceps, of course this is for the thighs, but it can actually work the buttocks. Among them, Lying Leg Curl is the most commonly used and effective.
Target exercise area:
strong>Biceps femorisAction essentials:
1. Initial action: Lie prone on a leg curl machine with your knees just past the end of the bench. Adjust the resistance rolling pad so that the back of your ankle is just under the pad. Grasp the handles and take a deep breath.
2. Action process: Keep your torso straight, contract your biceps femoris to move the rolling mat toward your buttocks, and when the action reaches the midpoint, start to exhale. Squeeze your biceps femoris hard at the top of the movement, then slowly return to the starting position.
Notes:
1. When lifting the weight, the calves should not exceed the vertical plane. When returning, the biceps femoris should be controlled with force. The legs should not be fully straightened and should be kept in a tense state. If this occurs, the movement process cannot be relied on inertia. If the load is too light, the weight should be increased appropriately, and the rhythm of the movement should be controlled, such as the concentric contraction is slightly faster and the eccentric contraction is slightly slower.
2. The buttocks should not be used when contracting the biceps femoris. Lift. Avoid using force. If this happens, it means the weight is too heavy. You should reduce the weight of the lift and focus on the contraction and extension of the agonist muscles.
3. Pointing the toes outward can help me. Focus on the hamstring junction and lateral biceps femoris. Keeping your toes straight is good for the entire biceps femoris, while pointing your toes inward primarily hits the inside of your biceps femoris.
4. Similar movements: Dumbbell Lying Leg Curl (Dumbbell Lying Leg Curl)
When bending, it is appropriate to raise the calf to be perpendicular to the ground. Do not exceed it, otherwise the dumbbell will be easy to lift. Lose control, squeeze the biceps femoris hard when you reach the highest point and hold for a moment; return slowly and let the dumbbell pull the biceps femoris forcefully.
5. Other similar movements:
