The leg press is useful for developing muscles in the legs.The best results come from performing the exercises correctly and safely.The instructions below will help people perform the leg press safely.
Step 1: Do you have the ability to perform a leg press?
If not performed correctly, a leg press can be dangerous.Check with your doctor to make sure you are healthy enough to perform it.
Step 2: Don't wear the wrong attire.
You should make sure that you are wearing the right clothes for an exercise.You should look for flat sneakers, gym shoes, and shorts or sweatpants for the leg press.
Step 3: You can find a spotter.
If there is someone around you that can help you, you should.
Step 4: You can choose a workout regimen.
There are a lot of workout plans that you could follow.You should use heavier weights if you want to get stronger.If you want to build muscle, you should use lower weights.There is an excellent set of instructions on how to choose a workout regimen.
Step 5: The range motion should be adjusted so that you're comfortable.
It's important to be comfortable for any exercise, if you're not comfortable you could potentially hurt yourself.
Step 6: Put your back on the seat.
It should be pressed against the chair.Your back is a stable base that you can push off of.
Step 7: Put your feet on the platform.
You can exercise different groups of leg muscles with a variety of foot placement.For beginners, shoulder width is ideal.
Step 8: Hold onto the safety bars as you push them to the side.
If you can't handle the weight, this will allow you to stay safe.
Step 9: Slowly bring your knees towards your face as you lower the platform.
Depending on flexibility, you can go as far as you want.You should aim to reach a 90 degree angle at your knees.
Step 10: Keep your feet flat as you push back the platform.
If you push the platform all the way, your knees will lock and you won't be able to bend them.Push with your heels to avoid injuries.You can repeat steps 9 and 10 based on the number of reps you choose.(Step 4)
Step 11: The bars should be pulled back to rack the weight.
The platform needs to be extended enough to hold the safety bars.
Step 12: When you are done with the exercise, unrack the weight and wipe the equipment down.
The last step is a rule of thumb for any exercise at the gym.The next person doesn't want to rack your weights or sit on your sweat.