Lie prone The leg curl mainly trains our hamstring muscles. It is one of the most common equipment in the gym. The action is quite simple and is an independent single-joint exercise. It is difficult for even beginners to do it wrong
It’s easy to get bored after sitting for a long time with traditional leg curl training! And the muscles adapt easily! This will affect our training progress! In fact, as long as we use our imagination and creativity! Some small changes and the use of technology can make our training very innovative!
Today I will introduce to you a very unique training method! Let new stimulation help your muscles grow!
Advanced prone leg curl technique - both legs up, one leg down
As the name suggests, the process of hooking the legs up uses both legs, and when lowering the legs, switch to one leg. Load bearing!
The benefits and significance of this:
The leg curl is divided into two processes, concentric contraction and eccentric contraction. We use the eccentric phase to allow the muscles to withstand For the feature of greater load, switch to single-leg drop, which will help provide greater tension stimulation to your muscles!
We all know that eccentric training is very important. Whether it is developing muscle tendon strength or muscle volume, it cannot be ignored!
The following are action demonstrations and essentials
1.Choose the appropriate weight (it’s easier to lift with both legs, heavier weights with one leg)
2. Lie prone on the training device, with your knees just beyond the end of the prone board, and put the roots of your calves on the rollers 2. Keep your hips close to the stool, contract the back of your legs and hook your legs upward until your upper and lower legs are completely folded, then squeeze your hamstring muscles hard and pause for two seconds. , then switch to one leg and slowly return to the starting position
Notes:
During the eccentric contraction, the speed should be slow and control with force. The legs are not fully straightened, so maintain muscle tension
Do not lift the buttocks during the movement. Avoid borrowing force.