For many girls, the exercise of reducing and raising the legs in the simulator seems to be almost an ideal way to get rid of fat deposits on the thighs.

However, they will have to be disappointed: its implementation is aimed at developing the muscles of the legs, located on the outer and inside hips; fat burning at the same time, if it occurs, it is very moderate.

However, raising and lowering the legs in the simulator while sitting helps to make the thighs stronger and more elastic, and also gives them a more aesthetic appearance. If the breeding of the legs is aimed at training the muscles of the outer surface of the thigh, then the reduction is its inner surface. Exercise refers to isolation.

It should be noted that if you can perform leg breeding in the simulator, this does not mean at all that mixing can also be performed on it, since during these exercises different muscles. It depends on the design of the simulator.

Many fitness centers have machines for both types of exercise. Their design includes a relatively soft seat, a system of levers, a weight control compartment and two stops equipped with soft rollers, against which the knees rest.

It is difficult to make a mistake in performing these exercises, since they are very simple. At the end of the article, you can find videos and photos on how to do adduction and leg extensions in the simulator in order to perform it flawlessly.

Best Exercises for leg muscles

In the course of the breeding-reduction of the legs, both adductor muscles - abductors and stabilizing muscles are involved: the square muscle of the back, the muscles-rectifiers of the spine and the abdominal muscles.

As you can see, the list is solid, but girls often believe that by developing these muscles, they will achieve weight loss in this problem area.

Unfortunately, this is not the case: the main task that the leg extension and leg extension exercise performs in the simulator is to strengthen the muscles, and not to get rid of body fat.

The technique here is simple, it is only important to set the correct weight and adjust the position of the back. In the initial sitting position, the outer surface of the thighs should be pressed against the pillows, the back is straight, the legs are bent at the knees by 90 °.

Movements should be carried out on the exhale, slowly, while maintaining the neutral position of the spine. The source of movement should be the hip, not the knee or ankle joint.

Reduction of legs in the simulator: what muscles work

When performing this exercise, there is a tightening (lifting) of the muscles of the inner surface of the thighs - adductors. IN Everyday life they are very little involved, but since they are located between the legs, that is, in an area that is especially important for women for aesthetic reasons, their training is necessary.

Reduction of legs in the simulator: execution technique

Starting position, as in the previous exercise, only the legs, bent at the knee at an angle of 90 °, are separated by the width of the simulator. Compression of the hips is carried out on the exhale, the knees are located clearly above the feet. When the legs are completely brought together, their position is maintained for 1-2 seconds, then, on inspiration, the rollers are parted.

How to replace breeding and mixing legs in the simulator

Is it worth replacing them? Yes, it is worth it, because in the end the effect on which the bet was made is not achieved.

The lighter the exercise, the less effective it is, so experts recommend that those who want to drive excess fat from the hips and give them (as well as the buttocks) nice shape, fulfill different kinds squats, lunges, stepping, hyperextension on one leg, etc. In particular, split squats help strengthen the gluteal muscles.

However, it should not be forgotten that maintaining a good physical form and improving the parameters of the figure is possible only with an integrated approach, which includes, along with classes in gym compliance healthy lifestyle life, proper diet and, of course, the rejection of bad habits.

Breeding legs in the simulator- This is an isolating exercise that plays a supporting role, that is, not the most important role in working out a specific muscle group. Not so long ago, we reviewed the exercise -. It is very easy to confuse leg raise vision machines, as the movements are very similar, but in both variations, different muscle groups are worked out. However, the adduction and adduction must be performed together, since the muscles that take part in both exercises always work together and depend on each other.

What muscles and joints are involved in the exercise?

In our case, the target group of muscles that are involved in the leg extension machine are the buttocks, namely: the middle gluteus and the large gluteal muscles. Also, the external oblique muscle of the abdomen, the rectus abdominis, the lateral broad and rectus femoris muscles participate in the movement. An isolation exercise is called so because one joint is involved in the movement and there is an isolating load on a specific muscle group. Our exercise is no exception, since the hip joint plays a direct role in the movement. When breeding the legs in the joint, movements are made: abduction and adduction.

Who is the exercise for?

Breeding legs, as well as mixing, is intended for both beginner athletes and fans of iron sports, as well as for professionals. For people who perform in various competitions, this exercise is very useful, as it helps to tighten the right part of the body for performance in competitions. As for beginner athletes and amateurs, this exercise will also allow you to tighten the target muscle groups, namely the buttocks, as well as fully work out the muscles of the legs. This actually applies to professional athletes. Also, I recommend this exercise for beginners because of its simplicity, since the technique of this exercise is quite simple, and the weight can be adjusted depending on your level of training (beginner to advanced).

CORRECT TECHNIQUE FOR PERFORMING THE EXERCISE

1. Initial position: Before starting the exercise, you need to prepare workplace. Go to the simulator and set the optimal weight that suits your level. physical training, and with which you can do 3 sets of 10-12 repetitions. Sit in the simulator with your feet on special racks, and firmly rest the outer parts of your knees on the side platforms of the simulator. Grab the handles with your hands and firmly rest your back and fifth point on the simulator. Straighten your back and push your chest forward. During the movement, only the legs should work, the torso should be fixed.

2. After initial position accepted, you can start the exercise. Take a deep breath and as you exhale begin to spread your legs. Breeding the legs to the sides must be performed due to the pressure of the knees on the side platforms of the simulator, and not due to socks. Spread your legs with a powerful movement to the maximum width. At the peak point, hold for 1-2 seconds and slowly return to the starting position. In the initial position of the legs, you can not linger, as soon as you reach the starting point, start the next repetition.

EXERCISE TIPS

1. Always keep your back straight and your torso still. The head should look forward, never tilt it down, so as not to complicate the respiratory processes and not block your diaphragm.

2. You can not bring your legs to the end. The muscles of the legs should always be kept in tension in order to feel the effect and bring them to a burning sensation, and to work out with high quality. Try to fully concentrate on the target muscles.

3. Regardless of your level of training, this exercise does not involve the use of large weights. Pick up a weight so that you can do at least 10-12 repetitions. If you can easily do that many reps, then you need to add a couple of kilograms. The exercise must be performed until the moment when in the last approaches there is no burning sensation in the target muscles. It is better for men to perform 10-12 repetitions of 2-3 sets of 20-30 kilograms, and women can perform the same number of repetitions and approaches only with less weight - 10-20 kilograms.

4. If you want to put more emphasis on the gluteal muscles, it is worth turning the socks slightly apart from each other, then the load on the muscles of the buttocks will increase. It should be remembered that this is not the main exercise, it is auxiliary and carries only an indirect load. Should be done after basic exercises, for example, after squats with a barbell. You can also use and do leg raises at the beginning of your leg workout, and then go straight to doing squats, which is such a small amount of several exercises.

Aimed at working out the buttocks and outer thighs. The element will not replace an entire workout, but by incorporating it into the main training for the lower body, you can give an attractive shape to the hips and emphasize the waist line.

What muscles are working?

To find out which muscles work when doing the leg extension exercise in the simulator, you need to refer to the purpose of the element. The latter is to work out the muscles outer surface hips. Therefore, the protruding abductor muscles, the small and middle gluteal muscles, are primarily involved in the movement.

Additionally work:

• gluteus maximus (see others);
• large adductor muscle;
• square muscles lower back;
• fascia lata tensioner;
• spinal extensors;
• Press;
• piriformis muscle;
• broad lateral muscle.

Exercise technique in the simulator

The item belongs to the exercise entry level complexity, and since it is performed on a special simulator, preliminary preparation for the training is necessary. First, you need to set the weight. For men, it will be 20-25 kilograms, for women - 10-20 kilograms. In order for the weight to be selected correctly, you need to set the average value using the block system and perform 10-15 repetitions. Signs of the right weight are a successfully completed set and a burning sensation in the muscles of the legs.

The technique for performing the leg breeding exercise in the simulator will be as follows:

Step 1. We take the starting position

We sit on the simulator, tightly pressing our backs against it and placing our hips between the side stops. We take hands on the handles and slightly spread our legs to the sides. The back should be straight, and the chest straightened.

Step 2 On inspiration, we strain the press, and on exhalation, we spread our legs as much as possible to the sides. We linger at the extreme point for a few seconds.

Step 3 We return to the starting position. At the same time, the legs should move towards each other, resisting the pillows of the simulator.

We do 15-20 repetitions, rest for half a minute and proceed to the next approach. It is advisable to do three sets.

Exercise variations

In addition to the classic execution of the element - leg breeding in the simulator while sitting - the following variations are possible:

Standing leg raise

To do this, we turn our backs to the rollers, take our hands on the back of the chair and rest our knees on it. The back should be straight and the pelvis slightly retracted. On exhalation, we bring our legs together, resting our feet on the rollers, and on inhalation we spread them. The legs should not move by inertia - there should always be tension.

Breeding legs sitting with an inclination forward

The technique is similar to the basic one, but the body should be tilted slightly forward towards the hips. We shift the pelvis to the edge of the seat and rest our hands on the rack of the simulator.

Bench adjustment

By adjusting the backrest, you can load the middle or lower buttocks more. The lower the bench is lowered, the lower the load goes. You can also perform the element by leaning back or lifting your buttocks from the chair.

What can be replaced?

Now about how you can replace the breeding of the legs in the simulator. It can be squats, cross lunges, plies, steps with elastic bands. Breeding the legs in the simulator involves visiting the gym, and these exercises can be performed at home.

Steps with rubber bands

For example, steps with rubber bands. The technique will be as follows: we fix the tape on the ankles and, stretching it, take steps left and right. Next, in the stance, we put our feet straight shoulder-width apart, pointing our socks to the sides. Keeping your back straight, do a squat, making your hips parallel with the floor.

Leading the leg to the side from the lower block

As far as the gym goes, an alternative to leg raises can be kicking the leg to the side from the lower block, which works great on the outer thigh. For the greatest effect, you can work out with the blocks at the beginning, and then proceed to the “adjustable” simulator.

Benefits and contraindications of the element

The comparison table describes all the advantages and disadvantages of the exercise.

For the training to be most effective, the following recommendations must be observed:

1. During the execution of the element, watch the body - it should always be straight. Also avoid any displacement of the back from its original position.
2. Legs should be spread as far as possible to the sides.
3. You need to spread your legs powerfully, and reduce slowly and under control - there must be pressure, and not reduction by inertia.
4. It is not necessary to reduce the limb to the end, there should be a small gap that preserves muscle tension.
5. At the end point, you need to linger and make a peak contraction.
6. Hands should always be located on the side handles.
7. Observe the breathing technique: exhale on effort - dilution, inhale - on convergence.
8. Make sure that during the training only hip joints. The ankle and knees should not be involved.
9. Try to keep the toes of the feet always pointing outward, so the buttocks will receive the greatest load.
10. Watch the outer surface of the thigh - it should tightly touch the simulator. Otherwise, the load will go to the quadriceps.
11. Choose the right weight. It should not be too heavy, but it is also impossible to leave the simulator without being tired. The optimal weight will be at which the last repetitions are given with difficulty and with a burning sensation in the muscles.

Need to know! The simulator allows not only working out the outer surface of the thigh. Knowing some of the nuances, you can also effectively use the buttocks. To do this, you need to change the inclination of the seat back. The gluteus medius will work more when leaning back, and the gluteus maximus will work more when leaning back.

Common Mistakes to Avoid

During the exercise, leg breeding in the simulator, the following errors were noticed:

• mobility of the upper body;
• separation of the knees from the simulator;
• performing movements in a snatch;
• muscle relaxation when returning to the starting position;
• no delay at the maximum dilution point.

Who benefits from the element?

By itself, the exercise will not be able to properly pump the buttocks and thighs - you need a whole range of elements. But for two categories of those involved, the training will be very useful:

1. Newcomers. For those who first visited the gym, it is very difficult to master everything. Breeding the legs will tone the muscles and make it possible to easily cope with further stress.
2. Girls. Girls often set themselves the goal of getting rounded buttocks. Systematic development of the simulator will achieve this result. Moreover, the gluteus medius muscle is involved here, which is not worked out in all elements, and the contribution to the formation of the buttocks is colossal.
3. Men. For men who are seriously involved in sports, the element can be used to warm up the lower body before the main load.

Conclusion

The leg raise exercise in the simulator will be a great help for those who visit the gym in order to improve the lower body. It can be used as an independent element, and in a warm-up complex before the main load.

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During hours when there are a lot of visitors in the gym, someone is sure to work out on this simulator. And as a rule, female representatives form a queue for him. After all, breeding legs in the simulator is included in their mandatory program for training legs and buttocks. Women pump the inner and outer surfaces of the thigh willingly, this type of load is understandable for them, there is no doubt about the expediency and is not difficult.

Regular exercise makes the difference between the waist and hips pronounced, respectively, increases the attractiveness of the female figure.

Peculiarities

This exercise does not work on its own, but in combination. If you look at muscle atlas, it will become obvious that here the main load falls on the abductors - the abductor muscles of the thighs. It is no coincidence that a simulator is installed nearby in the gym, where the load falls on adductors - adductor muscles.

Instead of resting between sets, it is better to switch from one simulator to another: this way the training will be continuous and toning both types of muscles almost simultaneously. For best effect, add to isolated .

Those who practice circular refer to this simulator as a rest option. Since this is an easy load for a woman (compared to, for example, pumping triceps and push-ups), she goes to the machine to rest between more energy-intensive exercises.

Men should also pay attention to this simulator as an alternative and (if these exercises are not shown). And also as an option for a warm-up load before a serious set, working out lower part body.

Execution technique

• To master the technique, put on the simulator the lightest weight for yourself (say, 10 kg). Everything that is said below, do it slowly at first, feeling how the right muscles are involved.
• Sit straight on the seat: your back is pressed against the backrest, your hands are holding on to the rails, your hips are leaning against the support rollers.
• Inhale and with a powerful but smooth movement, spread your hips to the sides to the maximum that you are capable of exhaling. As you exhale, lock the pose and feel the tension in your hips.
• Gently bring your legs to the starting position, without relaxing them and without closing them to the end - inhale. The strength of your muscles must be opposed to the inertia of the machine.
• Do repetitions as long as you can do them qualitatively (that is, until the burning sensation in the muscles).

Having mastered the technique, immediately set the optimal weight - that is, one that allows you to do 3-4 sets of 12-15 times.

Common Mistakes

• A mistake that it is never superfluous to recall is the routine execution of the usual number of repetitions with the usual weight set on the simulator. Of course, spreading your legs on the machine is more beneficial than just sitting, and we have already mentioned the temptation to use the machine for a break. However, the muscles very quickly adapt to such a load, which means that a routine set simply ceases to produce results. To improve the shape of the hips and legs, you need to diversify the loads, each time finding yourself outside the comfort zone.

• Another mistake is unconscious (uncontrolled) execution. Sometimes you can see how the visitor "swings" on the simulator, while buried in her phone. Trying to do two things, she does both badly.

During the exercise, you need to think only about the movements that you are doing. Inhale-exhale - that's all you have to hear inside yourself. And attention should be focused on the involved muscles.

• The third mistake is the wrong ratio. Skew is possible both in the direction of weight and in the direction of the number of repetitions. Remember: how well you do the breeding is much more important than how many times you do it. And how many blocks will be lifted on the simulator from your efforts. Again, this is about awareness.

Variations

Breeding legs on the simulator lying

Be sure to try them, because the change shifts the focus, and the muscles are activated in a different ratio. With a forward tilt, the emphasis is on the upper section, in a backward tilt - on the middle section, with a raised pelvis - on the lower section. From the outside, the pose may look piquant, but this should not confuse you. But in order:

• By tilting your body forward and keeping your butt against the back of the seat, you will focus on working the upper part of the gluteus maximus muscles.
• If the back of the seat of the simulator deviates, then perform the exercise by tilting the body back. So the small and medium gluteal muscles are better loaded.
• When approaching, place your feet in different ways: turn your toes outward, on the next approach, turn inward. This gives the nuance of the work, and you will feel the difference.
• If the design of the simulator allows, hold your hands not on the handrails, but on the rack. This is very a good option during the superset after pumping the back muscles, because you are simultaneously loading the gluteal muscles and stretching the spinal muscles.
• An option that no longer depends on the design of the simulator, but on your physical fitness. Do not sit on the seat, stay in a half squat and do the leg extension in this way. Let cellulite burn with a blue flame.
• And finally, the most piquant option. Do not sit on the seat, hold on to the bar with your hands. In this pose, your hips will be over the support rollers, and you need to spread your legs and squat deep at the same time. Exercise is effective for several muscle groups at once.

What muscles work

• Muscles of the outer surface of the thigh (quadriceps, rectus, lateral wide, tensor fascia lata)
• Muscles of the inner surface of the thigh (medial wide, tailor)
• Gluteal muscles (large, medium, small)
• Abdominal muscles (external oblique, straight)
• Square muscle of the lower back

What to replace

Simulator mixing leg breeding - not the only way pump the muscles of the upper thigh. Other ways: on block simulator(in a crossover), leg swings lying on your side (with weights), leg extension lying on your back (with weights), lateral leg lifts based on the back of a chair or on a ballet barre.

If you are healthy and physically fit, these are great alternatives. If you have problems with your lower back, then your options are lying down or on the described simulator.

Conclusion

With proper and regular performance of this exercise, an effect occurs, which in slang is called split muscles (in this case, the muscles of the thighs). That is, a comprehensive study will make the muscles dense and beautifully drawn.

But this is only achievable when you combine during a workout (or day) power load and cardio.

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is an isolation exercise for training the gluteal muscles, which, as a rule, is used by girls, although a trained upper gluteal muscle would also be very useful for men during basic exercises. The exercise is not difficult, so it is usually given to beginners, but there are several nuances that allow you to keep the load in the target muscle group all the time. Most importantly, learn to imagine that you are pushing not a simulator outside quadriceps, and due to the efforts of the gluteal turns the legs in the knee joint. Always imagine that the range of motion ends in the working joint, then it will be much easier to keep the load in the muscles.

Breeding the legs in the simulator can continue to be used at the advanced stages of training, but already as a preliminary fatigue, or a more detailed study of the upper part of the gluteal muscles. As a plus, we can single out the absence of load on the knee joint, which is very important, since the joints adapt to loads much more slowly than the muscles. But, despite the fact that the joints are safe, you still need to warm up carefully. The pace of execution is slow, with fixation at the point of peak muscle contraction. It is important to note that the negative phase of the exercise is also very important and should last twice as long as the positive one, that is, you need to bring your legs back to the starting position slowly and under control.

Work of muscles and joints

The main load falls on the upper segment of the gluteus maximus muscle, but the abdominal press also participates as a stabilizer. Breeding the legs in the simulator allows you to isolate the target muscle group, but if the athlete starts to use snatches or turn the knees, then the load will shift to the quadriceps, which is already indirectly involved. It should be clearly understood the purpose for which this exercise is performed, since increasing the working weights is not an end in itself, although muscle hypertrophy, of course, is the more intense the faster the working weights grow. But the increase in working weight should occur at the expense of the target muscle group, and not by shifting the load to the joints, ligaments and auxiliary muscles.

As in any isolating exercise, during the breeding of the legs in the simulator, the load falls on one joint, which is why, in fact, the exercise is called isolating. In this case, the working joint is the hip joint, which, one way or another, always receives a load during the training of the legs and buttocks. The joint itself is large, strong, so it is very difficult to get injured, but if you still manage to get it, it will take a very long time to recover. To prevent injury, you must carefully warm up , moreover, it is important to knead not only the part of the body that you are going to train, but in general the whole body as a whole.

Breeding legs in the simulator - scheme

1) Sit in the simulator and adjust its height so that you are comfortable, while your back needs to be slightly bent in the lower back.
2) Spread your chest, pulling the shoulder blades back, and the center of gravity should fall on the gluteal muscle, or rather, on the ischial bones.
3) The head should not be lowered so as not to block one's breathing, interfering with the work of the diaphragm.
4) Slowly spread your legs to the sides so that they form the maximum angle and fix for a second in this position.
5) Twice as slow as you spread your legs apart, bring them to the starting position and, without lingering in it, immediately do one more repetition.

note

1) The exercise does not involve the use of large working weights, so it is necessary to progress the load by increasing repetitions.
2) It is necessary to rest between sets from 30 to 60 seconds so that the muscles do not have time to cool down.
3) It is necessary to inhale in the negative phase, and exhale with effort, and the inhalation must be full, and the exhalation must be strong.
4) Do not turn your heels towards each other, do not try to bring your knees together, the effort is carried out only by the gluteal muscles.
5) Breeding can be performed without "failure", but be sure to achieve a slight burning sensation in the muscles.

Anatomy

The gluteal muscles are made up of a whole spectrum various muscles, but they mainly train the gluteus maximus muscle, since its hypertrophy most noticeably affects appearance. Since the muscle is large and is responsible for walking on two legs, respectively, it is strong and enduring, which means that slow movements predominate in it. muscle fibers. From this it follows that it is necessary to train this muscle in volume, that is, in a large number of repetitions and approaches. Also, the muscle should be trained in a variety of ways so that it constantly receives unusual stress. One way to surprise the buttocks is to raise the legs in the simulator. Exercise allows you to warm up the buttocks well, or finally “finish them off”.

Breeding the legs in the simulator, as noted above, is also recommended for novice athletes, since the exercise is not technically difficult, does not require the athlete to have a well-developed neuromuscular connection , but allows you to bring the muscles into tone and prepare them for subsequent more heavy exercise. In other words, the exercise can be included in training process at any stage, it can be used by both men and women, although, of course, it can be called " female exercise". However, there are professional athletes who use it to correct proportions, so if your gluteal muscles are lagging behind, then you can try to include leg extensions in your training split.