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Leg Extension Machine

CODE NO -: SF-009

MACHINE CATEGORY -: STRETCH

PIPE SIZE -: 100MM X 50MM

PIPE GUAGE -: 12MM

GROSS WEIGHT -: 170KG

PULLEY -: 120MM

SEAT -: LEATHER

GRIP -: SILICONE

MATERIAL -: MILD STEEL

WEIGHT STACK -: 75KG

MANUFACTURING -: SHINE FITNESS

Description

Leg extensions are exercises usually done with a lever machine. You sit on a padded seat and raise a padded bar with your legs. The exercise works mainly the quadriceps muscles of the front of the thigh—the rectus femoris and the vastus muscles. You can use this exercise to build lower body strength and muscle definition as part of a strength training workout.

 

Benefits:

 

The leg extension targets the quadriceps, which are the large muscles of the front of the thigh. Technically, this is an “open-chain kinetic” exercise, which is different from a “closed chain kinetic exercise,” such as a squat.1 The difference is that in the squat, the body part you’re exercising is anchored (feet on the ground), while in the leg extension, you’re moving the padded bar, which means your legs aren’t stationary as they work, and thus the chain of movement is open in the leg extension.

 

The quads are well-developed in cycling, but if your cardio is running or walking you are mostly exercising the hamstrings at the back of the thigh. In this case, you may want to develop the quads to be more in balance. Building your quads can also increase the force of kicking movements, which can be beneficial in sports such as soccer or martial arts.

 

Step-by-Step Instructions:

 

Set up the leg extension machine so the pad is at the top of your lower legs at the ankles. Your knees are at 90 degrees. Select a weight that will give you a moderate load for 10 to 12 repetitions.

 

  1. Place your hands on the hand bars.
  2. Lift the weight while exhaling until your legs are almost straight. Do not lock your knees. Keep your back against the backrest and do not arch your back.
  3. Exhale and lower the weight back to starting position.
  4. Do three sets of eight to 12 repetitions.

 

Common Mistakes:

 

Avoid these errors so you will get the most benefit and prevent strain or injury.

 

Heavy Lifting:

 

This is not the machine to try for a maximum lift (1RM), which is the most weight you can lift for just one rep. Due to the risk of knee ligament strain, do not use this exercise for low-rep, high-load strength conditioning.

 

High Reps:

 

Don’t do more than three sets of eight to 12 reps at moderate load. You don’t need to do any endurance sets with high repetitions on the leg extension machine.

 

Going Too Fast:

 

Doing this exercise with any speed will use momentum rather than muscle engagement.

 

Locking the Knees:

 

Do not lock your knees at full extension. This can strain the knee joint.

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