Leg press

A leg press is a fitness device that allows the leg muscles (mainly musculus quadriceps femoris ) can be trained.

The movement is a constant up and down the legs. More burden shifts can be achieved through different leg positions. A wide leg position shifted muscle contraction in the direction of the inner thigh ( adductors ). Important and must be observed when using the device is that the feet do not have a position inside, but always face outward.

Species

There are different types of leg press:

The 45 ° leg press consists of a carriage which can be loaded with weight plates and slides on a 45 ° angled track. At the lower end of the carriage, a step plate is fixed. In the upper position of the carriage can be detected with a lever. At the kick plate the slope force acts (see " inclined plane " ) FGH by (FG (also G) = weight, α = angle of inclination ), which is about 71 % of the total weight of the car corresponds to the 45 ° - press. Weighs the car for example, 30 kg, and sets you do is 70 kg, so act about 71 kg on the pedal.

The horizontal leg press: The user sits upright and pushes a fixed to a lever tread plate horizontally away from you or the step plate is rigid and the seat slides on a horizontal or slightly inclined path and the user presses away by leg strength of the tread plate. The weight here is usually designed as a plug weight stack and its tensile force is transmitted by cable, belt or flat belt on the pedal or the seat. The gear ratio is here mostly 1:1, so that the force on the pedal plate corresponds to the staked weight.

The dual pendulum leg press: The weight plates are attached to two pendulums, which are deflected by means of two pedals. This allows separate training the left and right leg. The counter force increases with increasing deflection of the pendulum in this case, so that when the leg extended a significantly higher force acts in this angled leg. Thus, the force curve is better adapted to the movement than conventional leg presses, which operate at a constant drag.

The leg press (often 45-60 ° ) is good for beginners because of the guided movement. As can be moved by the stabilization of the trunk very high loads (compared to similar but freely executed squat ), also use advanced and elite athletes the device.

Squat ( Squat ) • leg press ( leg press) • Lunge ( lung) • Leg extension ( leg extension)

Deadlifts ( deadlift ) • hull upright - standing (Good -morning ) • leg curl ( leg curl )

Wade presses ( calf raise)

Chin ( chin -up ) • Curl ( biceps curl )

Bench Press - Close Grip (close -grip bench press ) • Ingots support ( Dip ) • Triceps ( pushdown ) • Front Press (French Press)

Hand bend ( Wrist curl )

Bench press ( bench press) • Butterfly ( Chest Fly) • Push-ups ( push-up )

Sit-ups ( sit-up ) • jackknife ( jackknife ) • crunches ( crunch ) • Beetles (Bicycle crunch ) • Leg raise ( leg raise) • Front support (front plank ) • side support (side plank )

Handstand push ups ( handstand push-up ) • Upright rowing ( Upright row) • Shoulder press ( Shoulder press ) • Lateral raise ( shoulder fly) • Front Raises (front raise)

Bent over rowing ( Bent -over row) • Seated Rowing ( Seated row) • Pull-up ( pull-up ) • pulldowns (pull -down) • Shrug ( Shrug )

Standwaage ( Airplane pose ) • deadlifts ( deadlift ) • Front support (front plank ) • hull upright - standing (Good -morning ) • Hyper Extension ( Superman )

See also:

Calisthenics • weight training • strength training • Bodybuilding • Weight lifting •

• Weight Training
• Body building
• Training device
• Training exercise