sitting leg exercises

Calendar February 3, 2010 | Posted by admin

sitting leg exercises

The Complete Sitting Leg Routine


Why you should not use these exercises in the gym

Have you ever imagined using potentially dangerous exercises in your workout? You must be very careful with strength training equipment because it can not be the most effective or functional available.

How do you know that the exercises are performing are safe? Below are some potentially dangerous exercises with suggestions on how to do it correctly or avoided completely.

Sit-up

Traditional abdominal exercises such as sit-ups, sit down slope and hip-raises are exercises that are used to train the obliques and the upper and lower abdomen.

Is performed by first anchoring feet in abdominal board which prevents them from falling back then lifting your shoulders up toward your feet, tensing your abs at the top of the movement. Slowly lowering your shoulders down and then completing the movement again.

The dangers of this movement are carrying out shear forces on the discs of the vertebrae and spine when you have a flexed and rounded spine. In this position, the pressure is usually in a very small area of the disk surface, which can cause small cracks.

The safest and most productive to train the abs is to use technical support and hollow. This is a basic isometric exercise that helps strengthen the abs and the muscular girdle around your waist.

Pec Deck

The roof of the CPE is an exercise that trains the chest (pectorals) and shoulder (front deltoid) muscles.

This exercise is done sitting on the machine with your back against the back pad. Placing your forearms on the padded levers and position your upper arms parallel to floor.

Pushing the lever slowly together and squeezing your chest muscles at the end of the movement. Slowly return to starting position.

This exercise is potentially dangerous because it puts the shoulder of one of their jobs less stable, the position of the dislocation. Due to the extreme position when performing this exercise in the starting position, can also cause tearing of the ligaments and injury Rotar cuff tendons.

More effective and less dangerous is the bench press, keeping the arms at the shoulders and exercise the greatest range of motion (partial reps) and the parallel bar dip with the elbows out.

Behind neck press

This exercise trains the neck (traps) and shoulder (deltoid) muscles and is performed by placing a loaded bar on your upper back just above the trap muscle.

This exercise is done standing with your feet about shoulder width. Placing his hands on the bar about three inches wider than shoulder width.

Pushing the bar overhead to arm's length, holding and then slowly lower down to the shoulders. This exercise can also be done seated. Try performing a Smith machine or power rack for safety.

This is an exercise that places of the shoulder joint in the position of the dislocation and range of motion puts unnecessary stress on the rotator cuff tendons of the shoulders.

Many students may suffer injuries behind this movement of the neck. As before with the stick with dips and bench presses for shoulder work.

Deadlift
The dead weight is a compound movement that works between the hips, lower back and also exercises the hamstrings and glutes (buttocks).

You can perform the dead lift is approaching a loaded bar and take a position almost as wide as the shoulders. Grip the bar so that the arms are slightly outside of your thighs.

Your feet should be pointing forward with the shins of two to three inches of the bar. Lift the vertical load, using the hips and lower back keeping back straight and the bar as close to the shins as possible.

At the top of the cellar, the movement for a few seconds and then lower the bar to the position initial. The exercise has an effect on chain growth throughout the body when working hard.

The problem with the elevator is that if the column is rounded during the lift that becomes dangerous. Because of the forces working on the vertebrae and spinal injuries can occur.

A lot of these problems can be solved by keeping your back as straight as possible during the lift and keeping the bar held close to the body during the lift as the forces are then not excessive.

Leg extensions

Leg extensions are arguably one of the most popular leg exercises to strengthen the quadriceps (thigh) muscle.

These are implemented through one leg extension machine and sitting on the seat with your feet hooked under the padded lever. Lift with your legs until they are pointing out in front of you. Hold briefly, then slowly lower the weight back to the starting position.

Leg extensions are a potentially dangerous exercise because when only the shin is in motion, the exercise is based again patella on the femur, the greater compression force joints, which can damage the connective tissues and ligaments supporting the knee joint.

It can also cause anterior knee pain for people with knee problems may aggravate existing ones by doing this exercise.

For enhanced safety and efficacy of equality, tries to make the position squat, leg press, and Lunge for safer use and more functional.

Some ideas are not, so try to avoid these exercises, if possible or try to perform the given alternatives.

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