Leg Press, Pull-down, Leg Extenion

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Leg Press, Pull-down, Leg Extension :

Leg Press, Pull-down, Leg Extension

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Leg Press 3. Quadriceps, Hamstring, Gluteus maximus , Calves (partially)

How to use leg press :

How to use leg press 1 Sit on the leg press machine comfortably, with your back flush against the back of the seat. 2 Place your feet against the leg press. Keep them about shoulder width apart and flat on the press 3 Hold the handles on any leg press machine that provides them. They will give you added support as you move the weight during the exercise. 4 Tighten your abdominal muscles during and in between each repetition. This will increase the effectiveness of your workout, as well as help to work on your core (your abdominal muscles). More importantly, keeping a tight abdomen helps to prevent lower back injuries. 5 Take a breath in as you prepare to press the weight. Steady, controlled breathing is the key to preventing yourself from getting too tired, too quickly. It also ensures you are getting adequate oxygen to your muscles during your workout. 6 Press the weight, in a controlled motion, away from your body. Use both legs equally, so as not to begin to favor one over the other. Continue inhaling at this point.

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7 Hold the press at the top of your extension for a moment. As you do so, begin to exhale. 8 Begin to slowly release the weight back to the neutral position. Continue to exhale through the release. 9 Keep your leg muscles and your core tight throughout the entire motion. 10 Repeat the pressing process a number of times, as determined by your workout routine. People who are just starting out with the leg press shouldn't do more than three sets of 10, but this number can increase as your muscles grow accustomed to the exercise. Every week or every other week, increase the reps or sets. You can do three sets of 15 or four sets of 10, for instance.

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Cost of leg press; $900 http://www.bodybuilding.com/exercises/detail/view/name/leg-press

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Pulldown biceps, deltoids, trapezius, pectoralis minor and rhomboids, lats

How to use Pull down:

How to use Pull down 1 Adjust the seat so that when you sit, your knees are firmly pressed against the pads on either side of and in front of the seat and your feet are flat on the floor. 2 Select the desired weight. It is best not to use a weight too heavy that will cause you to lean back when pulling the overhead bar, as this movement can cause lower back injury. 3 Sit on the seat and reach up to grasp the horizontal bar over your head. Hold the bar in an overhand grip at the point where the bar curves slightly downward on either side. 4 Pull the bar down to the top of your chest. Keep your back straight throughout the movement. With the bar at your chest, squeeze your lats , then slowly return the bar to the starting position. This is one complete lat pull-down. 5 Repeat the movement for the desired number of repetitions. Do two to three sets of this exercise on the lat pull-down machine, resting 30 to 60 seconds between sets.

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Cost of pull down machine; $1,369 http://www.topendsports.com/fitness/technique/lat-pulldown.htm

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Leg Extension Hamstrings, Quads, Calves,

How to use Leg extension :

How to use Leg extension 1 Load the weight plates on the machine. The pole behind the seat is to counter balance the weight at the front and be sure to load it, especially when lifting heavy. The pole that protrudes from the leg attachment on the side is the one to load with the weight you intend to lift. 2 Sit on the machine to test the fit. Your back should be firmly against the back rest while the backs of your knees are on the edge of the seat. The leg pad should be resting on your shins just above your feet. The thigh pad, also known as the T-pad or T-roller, should rest comfortably on your thighs, securing them but not completely restricting movement. To adjust each of these, pull the yellow pin slide the pads back or forth. Pulling the yellow pin on the leg extension will adjust the range of motion. 3 Extend your legs upward until they are parallel to the floor or have reached your full range of motion. Pause for 1 second and squeeze your legs before lowering the weight back down under control. 4 Pull the yellow tab pin to adjust the leg extension device. When you have finished, it should be parallel to the floor. 5 Sit and make the same adjustments you made with the leg extensions if need be. The only difference will be that your lower leg will be over the pad as opposed to below it. As with the leg extension, the pad is just above the foot. 6 Contract your hamstrings and bring the pad down until your knee is at a 90-degree angle. Pause and squeeze and bring the weight back up.

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Cost of leg extension; $3,380.00 http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions

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