The exercise routine should be a regular part of our everyday life. We all have to find a fitness activity that we both enjoy and benefit from. Some people go bike riding; some take dance classes, while others enjoy working out with gym equipment. In the following text, we are going to focus on a leg press machine and tell you how to use it safely.
This piece of equipment can be found in every gym. However, if you don’t have time to go to one regularly, maybe you are considering purchasing a leg press machine and use it at home. If this is the case, visit fitnessequipment.reviews to read reviews of the best ones and to learn which one is perfect for you.
If you have never used this machine before, our advice is to seek help from a fitness expert. He will estimate if you are strong enough for it and give you tips on how to use it to get better results. When you sit down, you have to be comfortable, if you are not, that means that you are doing something wrong. Your back has to be flat on the seat, and your leg should form a ninety-degree angle when you put them on the footplate. If they are too high, you will put pressure on the glutes, on the other hand, if they are too low, you will stress your knees. It is important to maintain this body position through the entire workout session. Also, you can use handles if you need additional support.
When pushing the platform, you should prop your abdominal muscles. It is important to push it with forefoot and heels that have to remain flat on the plate. Also, you should never push it with your toes or the front of the foot. Extend your legs slowly and exhale. You should avoid quick and extreme movement. Furthermore, pause at the top, when your legs are extended. Slowly bend your knees, return the footplate at the starting position, and inhale. If this is your first time at the gym, you should do only three sets of 10 leg press. You will have time to do more as you strength increases.
Moreover, we are going to point out some of the most common mistakes people make. The first mistake is that people put too much weight. You should figure out what the proper weight for you is because you should push your body just a little bit. If you do it too much, there might be some consequences. Secondly, your lower back must be flat against the seat. If it is not, your leg will be at a sharp angle, instead of 90 degrees one, and you will feel cramped. Also, you should never lift your hips. If this happens, it means that you should adjust the seat and/or the weight. If you are raising and moving your head, it is a sign that something is not right. Lastly, don’t forget to breathe. If you keep your breath, you will put too much strain on your entire body. When you begin the session, think about each breath, and eventually, you will do it automatically.
To sum up, these are some tips on how you should use the leg press machine. Our last advice is to consult with a doctor if you have had some former injuries because, in that case, this piece of equipment might not be the best for you. Also you can check this Sport Science Insider’s article, where we discussed more about leg press.