Kicking feet in the simulator - technique of performing

Slender legs and buttocks - this is in most cases the result of increased work. For this purpose, it is ideal for press kicking, which is performed on a special simulator. There are several options for this exercise, which help to fully exercise the muscles.

Foot press in the simulator - which muscles work?

The basic exercise (three joints works), which helps to reduce the amount of fat and work out the muscles, is called the leg press. For its execution in the hall there are special simulators. Gives a load of bench press in the simulator on the quadriceps, hips and buttocks. If you deviate from the technique of execution, then the work can include other muscles. You can do the exercise and lying down, and sitting and standing.

Kicking feet in the simulator - technique of performing

There are important rules that are very important to consider, in order to carefully work out the muscles and not get injured.

1. Doing an exercise press with your feet on the simulator, to the projectile it is important to tightly press your back and buttocks.
2. Bend and unbend knees, control that they do not converge, and move along one line. Another important point - they should be with the toes of the feet on one imaginary line.
3. When you press your feet in the simulator, you have to press the whole foot and push the heels with the heels.
4. Hands need to hold themselves at the expense of special levers, which are on the side. This is necessary to avoid unnecessary movements of the spine.
5. Finding out how to properly do the bench press on the simulator, it is worth pointing out an important detail - keep the head in the raised state during the whole workout.
6. From the set goal will depend on how many repetitions of the exercise need to be done. If you want to lose weight, then you need to do 15-20 times in 2-4 approaches. If you want to work out and increase in the amount of muscle do need 8-10 times in 2-4 approaches.

Foot press lying on the simulator

The most common version of the exercise, which must be included in the complex of women who want to make their legs slim, and the buttocks are three-dimensional. Press the feet in the simulator for girls follow the instructions:

1. Sit in the simulator, pressing your back to the back. Put the feet on the platform so that the distance between them is identical to the width of the shoulders. Lower the safety stop and squeeze the platform. It is important that there is a right angle between the upper body and the legs.
2. To perform a bench press in the simulator, you need to exhale to lower the platform, bending your legs to the right angle.
3. Exhaling, perform the bench press, returning the platform back. It is not recommended to fully straighten the limbs, since this way you can shift the load and get injured.

Foot press sitting in the simulator

In many simulators there is a design where you can do the sitting exercise. During training, muscles will work, as in the case of a reclining position. Weight simulator for bench press kicks need to be selected based on their own physical fitness.

1. Arrange in the simulator, placing the feet on the platform so that there is a distance between them identical to the width of the shoulders, and bend the legs at a right angle. Hold your hands by the handles.
2. Inhaling, straighten your legs, but do not do this to the end, so as not to shift the load from the muscles. During this time, the seat should bend backwards.
3. At the end of the movement, you need to fix the position and on exhalation return to the FE.

Foot press

This option must be performed on a hack machine, and in comparison with the usual squats during training, there is no need to balance to find the center of gravity. The advantages include the absence of risk of injury, high payload and the ability to engage without an insurer. The technique is similar to the usual sit-ups:

1. Sit in the simulator and rest your shoulders in special stands. Keep your back pressed to the bench.
2. When you press your feet in the simulator, setting your feet should be identical to the width of your shoulders. Socks slightly unfold outward.
3. Remove the platform from the safety stop and grasp the handles. Straighten your legs - this will be IP.
4. Do squats on inspiration, dropping to the formation of a knee angle of slightly less than 90 degrees. As a result, the knees and toes of the feet should be on the same line.
5. While performing the press, straighten your legs as you exhale, returning to the FE.