Bodybuilding Article 67

Welcome to Bodybuilding Article 67 in our comprehensive series. It is crucial that beginning bodybuilders are shown how to perform the core exercises correctly. This article provides step by step instructions for the Leg Extension.

Bodybuilding article 67 will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better. And don't forget, you can get the best deals on a huge range of bodybuilding supplements at Bodybuilding.com

Exercise the right way - the leg extension

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the leg extension.

MUSCLES TARGETED: vastis lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Sit in the machine and press the back firmly against the back pad. Place the ankles behind and in contact with the foot pad. Place the legs parallel to each other. Grasp the handles.

UPWARD MOVEMENT

Raise the pad by fully extending the knees. Keep the torso erect and firmly pressed against the back pad. Do not lift the buttocks from the seat. Do not lock out the knees.

DOWNWARD MOVEMENT

Allow the knees to slowly flex back to the starting position. Keep the torso erect and firmly pressed against the back pad. Repeat or finish set.

Note to publishers

Don't forget to check out this week's recommended bodybuilding article entitled What causes muscle growth? 1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers. 2. Nutrition - after intense exercise the muscles need to replenish their stores of fuel. 3. Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow. Muscle size increases due to hypertrophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength. . . . For the best supplement deals currently available, shop at Bodybuilding.com

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