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Other articles in this series looked at a number of exercises, mainly from the
perspective of developing a comprehensive muscle building program. Sometimes we
take things for granted, especially when it comes to performing the basic
exercises that constitute the core of most bodybuilders' training regimes.
It is useful, therefore, to describe in detail the processes involved in
actually doing these exercises. This will help beginners to start out using the
correct techniques before moving on to potentially more dangerous heavy
weights. If it also helps more experienced lifters to redress some of the
little faults that have almost imperceptibly crept in over the years, all the
better.
In this article we'll take a close look at the leg curl.
MUSCLES TARGETED: semimembranosus, semitendinosus, biceps femoris
STARTING POSITION
Assume a prone position on the machine and press the torso and hips against the
pads.
Place the ankles behind and in contact with the foot pad.
Place the legs parallel to each other.
Hang the knees slightly off the edge of the knee pad.
Grasp the handles.
UPWARD MOVEMENT
Raise the pad by fully flexing the knees.
Keep the torso stationary and the hips and torso pressed against the pads.
Do not lift the hips or thighs off the thigh pad.
Do not lock out the knees.
DOWNWARD MOVEMENT
Allow the knees to slowly bend back to the starting position.
Keep the torso stationary and the hips and torso pressed against the pads.
Repeat or finish set.
Richard
Mitchell is the creator of the bodybuildingadvisor.com website that
provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Exercises to learn more about the issues covered in this
article.
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