To get muscular and strong legs, it depends on the appropriate exercises. In your training plan you can integrate exercises with different strength equipment to always switch between exercises, train the different muscle groups of the legs and achieve a good training effect. Leg curl training is neglected by many athletes, but quite wrongly. Training with leg curls are isolated exercises that you can perform while standing or lying down. First and foremost, with the leg curl you train the rear thigh muscles, which are often underchallenged in everyday life and therefore often only weakly developed. The result is a muscular imbalance that can lead to discomfort. To compensate for this, you should definitely include leg curl training in your workout plan. In doing so, you can perform exercises with varying degrees of difficulty. If you start training first, then you should opt for easy exercises, while if you have already mastered the workout very well, you can then complete the difficult variant. Basically, with the leg curl you can do
- two-headed thigh flexor
- Twin calf muscle
- half tendon muscle
train. So the workout can be very efficient because you train multiple muscles.
What you should pay attention to when training with leg curls
By training with leg curl, you not only contribute to a more visually appealing appearance of your legs. By many athletes, the rear leg muscles are neglected because they are visually less prominent. However, the overall appearance is only perfect if all muscles are properly trained. You will achieve better posture when training with leg curls, as you will increase the elasticity of the hips and strengthen the connective tissue. For women, training with leg curl is useful because it counteracts the formation of cellulite, which is mainly located in problem areas such as thighs and buttocks. If you are just getting into training, you should first train at a low intensity and do not do without the guidance and supervision of the fitness trainer in order to avoid typical mistakes.
Training with leg curl - standard exercise
The standard leg curl exercise can be done by beginners and advanced exercisers, but if you find it too difficult at first, you can do the easier version. In the standard exercise, you lie on your stomach on the exercise machine and try to push the two rollers backwards with your calves. The final position is reached when the rollers are at thigh level. Hold the position briefly and then return to the starting position to repeat the exercise. The leg curls are performed differently, how you exercise depends on the machine. So that the exercise is not too heavy at the beginning, you should only train with a low weight at first and then slowly increase the weight. Leg curls are offered in angled form, for lying down, but also with a sitting position. If the training device is angled, you can exert more pressure with your muscles.
Variations for training with leg curl
If the standard leg curl variation is too difficult for you, you can train initially by performing the exercise with only one leg and then switching to the other leg. In addition to the light exercise, you can also complete a heavy exercise if you are advanced and want to achieve even more. You can use an extra weight for the heavy version on the leg curl, holding a plastic bottle between your feet for this purpose, or exercise with a weight belt that you wrap around your ankles. You will now have to use significantly more force on the leg curl.
Mistakes you should avoid when training with leg curls
Basically, you should not perform the exercise with momentum, otherwise the workout will be deflected. Keep your body still and train only with your legs. Make sure you keep tension in your legs throughout the exercise.
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Editors fitnessmarkt.de (EA)
Photo credit: #238129258 pavelvinnik stock.adobe.com
Published on: 7 October 2014