Exercise(s) of the day - Leg Press The leg press is an amazing tool to build lower body strength, especially in the glutes and quads. There are a few different varieties of the machine. This particular machine is a 45 degree loaded plate press. Basically, a press in which the user adds the weight rather than choose from the weight already on a pulley. The legs also push the weight at 45 degree angle rather than straight ahead. You may find this machine with a leg sled label. The guideline below applies to either type. The feet should be placed firmly shoulder width apart on the platform. The back should be against the chair pad and the head against the pad. See those handles? Those are there for a reason so use them! As you press the platform forward, release the lock on the weight. This is usually located by the handles. Push the platform forward through the heels. Do not push with your toes. Fully extend your legs with a slight bend of the knee. Slowly lower the press to the starting position and repeat for 10-12 reps. I typically do 3 sets of this exercise. While you are here, go ahead and do some calf and ab work. Upon completion of the press, move your feet to the bottom of the platform so that the heels and not touching it but the upper half of the foot is firmly planted. Press the platform forward (release lock) as if you were doing a press. At the top of the move, point your toes forward and then flex your foot for a calf press. Repeat for 12-15 reps. You can maintain the starting position while crunching your abs with the weight locked. Three sets of 20 is a good range. However, for the sake of gym etiquette, if someone is hovering around do your presses and get out of the way! Calves and abs can be done elsewhere!
Posted on: Sat, 28 Jun 2014 18:01:23 +0000
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