 |
 |
 |
 |
|---|
Sponsored Links
A leg curl machine is designed to tone the hamstrings through repeated exercises. Basically, leg curl exercises can be performed while standing up, or lying down. Some health experts say that there is not much difference in doing either one of them. They recommend doing both exercises alternately for the balanced toning of the hamstrings.
Leg curls help tone and strengthen your legs. It is important that you perform the exercises in proper form. Using a leg curl machine involves lifting weight using your legs in steady and repeated movements. Weight training beginners should begin small and start with lighter weights; too much weight can cause damage to the hamstring. Your fitness instructor will tell you if you are ready to move on to heavier weights.
When people talk about a leg curl machine, they usually refer to the one where you exercise the hamstrings while lying flat on your stomach. The machine comes with a padded bench and bars that provide resistance. Some fitness centers have machines with extra bars that allow you to do leg extensions. You may exercise one leg at a time with a leg curl machine. If you can, you may also do both legs simultaneously.
There is also a machine designed specifically for standing leg curls. The regular leg curl machine involves lifting a padded bar loaded with weight upwards, using both legs, towards the buttocks. The standing leg curl machine is also fitted with a padded bar and foot pads for the user to position around the ankles as he exercises one leg at a time. The weight of the bar is lifted slowly toward the buttocks while standing up.
How to Do a Leg Curl
The first step is to lie on your stomach on the bench of the leg curl machine. Your knees must be just off the bench and in alignment with the machine’s rotation arm. The machine has handles for you to grasp and keep you balanced while performing the leg curls. The leg curl machine’s padded bar extends away from the bench so that it rests on the back of the calves if the user is lying down on his stomach with the legs straight.
To start a leg curl, push your heel against the leg pad and slowly curl the bar upwards toward the buttocks. Hold and return to starting position. The weight should just be enough for you to complete eight to 12 repetitions in each set. Your body must stay flat on the bench without raising the thighs or the buttocks off the bench. Proper breathing should be exercised during leg curls.
How to Do a Standing Leg Curl
The weight you carry when doing leg curls while standing should also be just enough for you to perform eight to 12 repetitions per set. Start by facing the standing leg curl machine and put one leg in position for the lift, which is hooked beneath the weight pad. The pads should rest comfortably around the ankles. Flex the knee joints as you lift the pad upward towards your buttocks. Grasp the support handles for stability.
Leg curls build and tighten the hamstrings, which are a set of five tendons along the back of the knees. It is the kind of exercise you need if you wish to be a stronger runner, jumper, or kicker. As with exercising using other lower body machines, always be careful with the weight you carry to prevent serious hamstring injuries.