LEG CURLS WITH THE EXPANDER

introduction

The hamstrings are located on the back of the thigh. The most important flexors of the thigh include the biceps and hemisphere muscles. The leg curl with the expander causes a flexion in the knee joint. However, since strength training usually puts priority on training the front thigh muscles, there is often an imbalance between hamstrings and leg extensions. Therefore, training the thigh extensor muscles should always alternate with the thigh flexor muscles. The leg curl is one of the best known forms of exercise to prevent these deficits. When doing strength training in the gym, this movement is done while sitting or lying down. When exercising with the expander, lying down makes more sense.

Safety during expander training

Even if the expander does not represent its own weight, this form of strength training is not entirely safe. With many exercises, there is high tensile resistance that can tear the expander. Therefore, the perfect condition of the expander should always be checked before training. Frequent training also causes wear on an expander, which is noticeable in the form of small cracks. If the expander is no longer in perfect condition, it should definitely be replaced.

Motion description

In this exercise, the expander is connected to a loop and fastened near the floor. The other end of the loop is attached to the ankles. In the starting position, the athlete is in the prone position. The legs are already slightly bent and the expander is pre-stretched. In the execution of the movement, the ankles are directed towards the buttocks. The execution of the movement should be carried out particularly slowly, especially in the yielding phase. Since the leg muscles can perform better, you should work with increased resistance.

application areas

Health sport

The resistance should be at one health-oriented training not be chosen too strongly. You should be able to do between 15 and 20 repetitions. The problem with this exercise is taking up the starting position. After a few training units, such coordination requirements should no longer be a problem.

fitness

in the Fitness sport the resistance can be chosen higher, because you only work with approx. 12-15 repetitions. The pauses between the individual sentences should not be longer than 30 seconds to a maximum of 60 seconds. This also enables many exercises in the training plan.