Written on Thursday, October 9th, 2008 by Miroslav Nikolov

Leg extensions

Leg extensions are great exercise if you want to shape your quadriceps or to lose weight. You can apply them to your weight loss leg training with squat exercising and leg press for example.

You can use leg extensions to gain muscles on your legs or to lose fats, but anyway they are great exercise. Great exercise for advanced and beginners. In contrast to other leg exercises, leg extensions are movement only in your knee’s articulations.

This is perfect if you want to work on your quadriceps, because leg extensions do not pressure the butt or leg bent muscle.

Look these different variants.

Variants:

1) Machine leg extensions.

This machine with pulleys is like pulldown machine, but special adjusted for leg extensions. This is the better machine for leg extensions. This machine keeps good muscle pressure during all the movement and squeezes them very good. Also perfect if you want to shape the legs during weight loss diet.

2) Machine (without pulleys) leg extensions.

machine leg extensions This machine is actually bench with special attachment. Ii has not pulleys, but instead of them you can put weight discs. This machine provides good muscle pressure, but only in the final stage of the movement, which is not very proper if you want to have completed legs. Also this leg extension machine allows you to use inertia to lift the weight, which makes difficult for you to keep the pressure in the quadriceps during whole movement.

3) Leg extensions with dumb-bell.

This variant is very handy if you want to do your leg training at home. You can put some soft material if you think you can drop the dumb-bell. I think this is better variant than machine without pulleys. If you have a chance to do the both I suggest you to try them together in one leg training.

4) Unilateral leg extensions.

uniteral leg extension exercise Unilateral means that you have to use only one leg per set. This is good choice, because using only one leg per set you will be able to shape your legs much better. This will also help you concentrate better and work more productive. Imagine 4 or 5 sets one after another using one of your legs then using the other. It is great for weight loss. You can also whirl your feet in different direction. This will help you pressure different quadriceps’s parts and squeeze.

5) Successive leg extensions.

Here you do one repeat with one leg and another one with the other. This gives you time for longer rest between each repeat. Good choice for weight loss exercise, because it lengthens your sets and help you burn more fats.

How to exercising leg extensions:

Fit the machine to your height, sit comfortable and unstick the weight.
Catch the back or the handles and start to extend your legs.
After full leg extension, keep your legs in the final stage of the movement for a second.

Leg extension advices:

Leg extensions are safe exercise. They can pressure your knees only in bottom of the movement.
During the movement keep your legs parallel.
If your machine doesn’t have back do not rock your body, because this will take down the pressure. If your machine has back, try don’t unstick your body.
concentrate on the quadriceps.
When you sit on the machine escape to put your under knee area on upper roller of the machine. This is because there are very important blood veins.

Leg extensions workability:
As I said leg extension is very good exercise no matter if you want to lose weight, put some muscles or just shape quadriceps.
Include leg extensions in your leg training.

Do them as last leg exercise after heavy exercises like squats, leg presses, hack squat.
It is also goot to include lunge exercises for more weight loss booster, because they also involve all leg muscles.

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