Foot lighting sitting in the simulator is a popular exercise for the bottom of the body. It is often included in a comprehensive training program for the bottom of the body, along with basic exercises. Details allow you to insulantly load the muscles of the inner surface of the thigh.
Operation of muscles
What kind of muscles get the load during information about the legs on the simulator? First of all, the exercise involves the muscles of the inner part of the hip, as mentioned above. To speak more specifically, these are thin and leading muscles. Additionally, the press, muscles of the spine and the loin is included in the work.
Muscles involved: 1 - comb; 2,3,4 - short, long, large leading muscles.
Footming the legs sitting in the simulator does not apply to the basic movements. For this reason, it must be combined with other exercises for the development of muscles of the hips and buttocks. This will make it possible to achieve a harmonious and beautiful figure.
You can also alternate it with such an exercise as breeding legs sitting. This approach will make your classes more efficient.
Description of the exercise
How to perform laying legs sitting? First, take the correct starting position. To do this, install the necessary weight on the simulator. The recommended test load for women is 10-15 kg. For men - 20-25 kg. It is not difficult to choose the appropriate weight. Install the middle load and try to execute one approach. If you can make 10 repetitions and at the same time you feel clear muscle fatigue, you fits the selected burden.
Exercise. Before performing the exercise, make sure that the weight of your body falls on sciatic bones. Pour your breasts, place your feet for special soft stops and maximize them as much as possible. Hands take the handles. Now you can proceed to the main part of the exercise.
- On the breath strain the press and twist the legs together. For a while, delay in the position of the maximum voltage.
- Slowly return to the initial position and exhale.
Exercise is suitable for any level of physical training. Focusing on their sensations, perform from 10 to 15 repetitions. Relax for 30 seconds. At this time, it is advisable to get up and snap legs a little. Repeat another 1-2 approach.
In order for your training to give the best results, read the following recommendations.
- Before performing the exercise, dispersion hip joints and pull inguinal ligaments. This will allow the muscles to better perceive the load, and will also increase the amplitude of movements.
- Some coaches advise to change the position of the back during the information of the legs, as it allows you to work out different parts of the muscles. Make the first half of the repetition, rejecting the back back, after which, with a straight body, lean forward.
- You can also change the position of socks. Guiding them inside or outward, you can disperse the load towards the front or back surface of the thigh.
- Make sure that the back remains smooth. In no case do not hubber back on the last repetitions! If you have no strength left, cut the exercise or help yourself overcome resistance by hand.
- Work slowly and avoid sharp movements. Try not to use the power of inertia.
- An important role is played by a hitch. Your muscles will be quite elastic only if you do not skip stretch marks. In addition to increasing the effectiveness of the exercise, the stretching contributes to the conclusion from the muscles of the lactic acid, thereby removing the painful sensations that usually arise the day after training.
Preliminary stretching and warm-up of hip joints will increase the amplitude of the movement. Do not forget that, like other power exercises, mixing and breeding legs sitting does not contribute to weight loss. Their goal is to strengthen the muscles. If you want to reduce, add Cardio exercise workout. It is best for the elliptical and exercise bike. Do 3-4 times a week, choosing programs with moderately high intensity. Ideally, the aerobic loads should be engaged immediately after.
Thus, the reduction and breeding of the legs performed in the simulator is complementary exercises that make the thigh muscles to work. Their regular execution will make the figure beautiful, and the legs are strong.
This is the most favorite simulator girls and women. They perform these exercises, thinking that thus can change the shape of the outer surface of the thigh (dilution) and the shape of the inner surface of the hip (information).
And what, very light simulator, sit yourself and not straightenily bred legs without much difficulty. The easier the simulator, the less the result from it.
And in this article I will explain to you why the execution of these exercises is a waste of time. And why the instructor give these exercises to girls and women.
Typically, information and breeding are made in order to influence the problem areas and the second goal is to strengthen the muscles that train this exercise.
If the goal is only to strengthen the external or inner surface of the hip, then certainly it will be strengthened from regular training. But do not wait for the hips to decrease or increased. Or from this exercise will come down fat at these places. That will not happen. Why??
Everything is very simple:
1. Fat does not leave the surface of the muscles we train. Read the article.
2. The thrust and tailoring muscles of the thigh (inner surface) are quite small, and we know the smaller the muscles, the more difficult to increase them.
3. In itself, these exercises are too light for muscles and do not have the necessary impact in order that the muscles would have changed or acquired the desired form.
And why the instructor give these exercises to women.
Perhaps the instructor himself did not fully understand this matter.
It is much easier to give these exercises to girls than long to explain that this exercise is useless.
And where will you ask the way out. What to do with problem zones?
There is a way out, just many do not know about it. Have to do .
If you need to increase the outer surface of the thigh can be done with a barbell on the shoulders. Or squat in Gakk - car. The most important leg to put as already as possible. Then there will be a decent load on the outside of the thigh.
And we can increase the inner surface of the thigh by these exercises, only this time you need to put legs wide. Then the inner surface of the hip will work.
But most girls and women want to reduce these places. They are even called problem zones, because they cause problems. People do not understand what you can do with this phenomenon.
To reduce the hailif or the inner thigh surface, you do not need to train these muscles on simulators. In this case will help.
Just remember that our body is either losing weight, or everything is corrected.
Therefore, having reduced the halifa and the inner surface of the hip you will lose weight in all places and on the stomach and the shoulder belt will lose weight.
You need to know that the form of problem areas you cannot change. Enlarge - yes. Reduce - yes. And the form was, such and will remain.
More minus these simulators are that they are blocked, i.e., the cargo hangs on the cable. And it is very difficult for us to choose the right weight. For example, you have already "grown" from weight in 20 kg. And you would have come up with a weight of 22 kg. And the weight can be increased only by 10 kg.
And the thieves. And this is not the limit of dreaming most of the most beautiful sex representatives. The desire to get rid of excess fat on the hips and buttocks leads to ladies in a gym. And they, in the desire to change the shape of the honey, do not depart from the simulator, spend a lot of time, performing an exercise, in the hope that it "removes too much", "Something pulls up" and others. What are we talking about? Moving legs in the simulator. Many women are confident that it is these classes that will help them get rid of fat, make legs slim, and the buttocks are elastic. Is it so? Let's deal with.
Scenario
The popularity of the simulator for the information of the legs is primarily caused by the fact that the foot zone for many is aesthetically important. As women and men, she is not indifferent. Everyone wants to have tightened legs, without signs of "Kisl" in this area. Driving machine - simulator for feet information - aims to strengthen the appropriate:
- comb;
- leading - big, short, long.
Additionally, the tailoring and muscles of the iliac and tibial tract occurs.
The leading muscles are a complex of deep muscles of the groin and the inner surface of the thigh. It is quite difficult to find them, nevertheless, these muscles work daily: when the stairs is lifted, uphill or insert. The leading muscles in everyday life are insignificant and are weak. That is why they must train them.
Footming in the simulator is aimed at strengthening leading muscles, but these classes will not lead to weight loss, as these are different types of tissue - muscles and their fabric. Even if a large amount of calories are burned during a training session - a decrease in fat in the hips will not follow.
The results of training. Benefits
Simulators for reduction / breeding of legs are designed to study one muscular group. In fact, the thigh (internal / external region) works in conjunction with other parts of the body. Separately, these muscles in everyday life are not involved, so training is used as auxiliary. They are included in the main set of exercises, separately lighting legs in the simulator will not give any result in improving the shape of the legs. Why do you need this simulator?
- strengthening the muscles of the inner surface bleeder;
- tone of leading muscles;
- raising balance while movement;
- lower injury.
Footming the footer, the technique of execution:
- Install the necessary weight on the simulator.
- Sit on the simulator and put your legs on the stand.
- Spin smooth, hands on the handle, body to press to the bench.
- Exhale - legs bring together.
- Inhale - legs to dilute (slowly).
Practical tips:
- In case of difficulties in performing the exercise, you can help your hands.
- Mandatory warm-up before exercise.
- Exercise perform in a complex with other exercises to your feet.
What will comprehensive workouts give?
- Enhance the overall endurance of the body.
- Strengthen the heart and vessels.
- Let's lead to muscle tone.
- Enlarge the flexibility of tendons and joints.
- Normalize blood circulation.
- Improve the metabolism.
And as a desirable investigation:
- end of extension;
- perfect body shape.
Attending the gym for the purpose of exercises only on the leading car does not make sense, since the exercise is perfect only in comprehensive training. For independent classes for flexing legs in the simulator, a good option is the simulator "Butterfly". Exercises for independent workouts are simple and efficient.
Contraindications
Classes on a leading machine in a large volume and an increase in the load can lead to the muscle function spasm consist in supination and bleeding. Close to them there is a sedanized nerve, the pinching of which leads to pain in the leg. Here only moderation or classes with a trainer will help.
Simulator Espander "Butterfly"
"Butterfly" - a simulator for different muscle groups, an expendillator is easy to use. You can do at home. For training no special premises. Regular classes will give an effective result in a short time. Working on compression, contributes to the elaboration of all muscle groups (chest, top of the back, hips, buttock, press, shoulder belt and hand) Simulator "Butterfly".
Exercises:
- Training top body. Take an espander in hand and raise up. Compress the "butterfly" using the muscles of the shoulder belt. Load ENLARGE due to the handwhack of hand away from the body.
- Training breast muscles. Touch the "butterfly" between forearms. Drink elbows, squeezing and sprinkling the simulator.
- Press training. To lie on the floor, bending the knees and putting the foot feet to the floor. One end of the simulator hold down between the knees, the second is to keep hands in front of the face. Raise legs, squeezing the simulator. Load on the press.
- Training hip. Sit on a chair. Touch the simulator tight between the knees. Hands - on the handles of the simulator and with an effort squeeze the expander. Flexing legs in the simulator is an effective exercise for hip. When performing it is important to strain them.
First, the regularity of training. You can only achieve the desired effect when performing this condition. Those who wish to have an ideal figure should be attached to the quick result and additional efforts.
Secondly, reconsider nutrition and exclude fatty food. The main condition is to monitor the calorieness of the dishes and the size of the portions. Calculate the daily diet: an average of 1100-1200 kcal. Include diet diet cocktails and herbal tea. They will help reduce the feeling of hunger. Limit salt consumption and for cooking dishes to use fat burning spices: cinnamon, turmeric, pepper, etc.
Thirdly, to pay training daily at least half an hour. You can do several times a day, evenly distributing this time, performing 2-3 exercises.
Output
Exercises on leading simulators are effective for weight loss or to improve the shape of the feet only with integrated classes. Let us lead to the tone and strengthen the muscles of the beer. In addition, improving well-being, as a rule, leads to an increase in self-esteem and self-confidence.
Footming in the simulator is an insulating exercise that is important to include in the foot training, if your lagging zone is the inner surface of the hip.
Working:
This simulator strengthens the three leading muscles - short, long and greater leading. Also are activated thin, comb and tailoring muscles, the muscles of the iliac and tibial tract occurs
Benefits:
Improving blood circulation in small pelvis organs
Smooth lines of the inner part of the hips
Strengthening the muscles of the inner surface of the thigh
Improving basic stability while driving
Reducing injuries related to the weakness of the thigh muscles
Improving gait and posture
Execution technique:
1.
Go to the simulator and set the required weight weight. Adjust the width of the saddle so that you feel a slight stretching of the leading muscles when the hips are on the soft side venues. The back need to keep the straight and tightly pressed to the backs of the simulator. Grab your hand on the entrance at the bottom, and the legs bend in the knee to the corner in 90
degrees or a little more. Open legs, bringing out them to the level of the installed simulator width
2.
Inhale, in exhale, undercover, start compressing the hips. Keep your legs straight, keeping your knees over the feet. At the end point of the trajectory, attract the thigh to each other and delay on 1-2
Seconds
3.
On the breath, start slowly breed the rollers and stop them in a slightly "non-broken" position to constantly maintain a voltage in the trained muscle. Repeat the set number of times
Slowly divor the legs slightly without bringing them to the position of the start
In the intervals between the approaches stretch the leading muscles, sitting and cried with their arms
Do not give up the weight returning it to its original position.
Use the exercise as an auxiliary when training muscle-adductors and put it at the end of the workout after performing the main volume
During execution, do not move the housing and do not fierce the simulator on the seat buttocks
If you feel that in the last approach, you can no longer exercise in a full amplitude, use a series of approaches in which there will be fewer repetitions.
And finally:
This simulator is designed for strengthening leading muscles, and not for burning fat - There are two different types of fabrics here, and the strengthening of the muscles with this exercise will not lead to a decrease in fat, their covering. Calories that are burned during the exercise, cannot reduce fat in a specific training area.
Conclusion: The simulator for information information is not intended for slimming thighs, and he is not able to make them slim. This exercise will be a good addition to the main exercises for training legs. So let's say on the "achievement".
Footming in the simulator sitting, video:
Exercise Slow Foot in the simulator
Footming in the simulator is an insulating exercise. This exercise is aimed at the development of thin and leading muscles of the thigh, as well as the iliac-lumbar and comb muscle. In addition, layering legs in the simulator can make legs harder due to suspended muscles of the inside of the hip.
Exercise Footming in the simulator: rules of execution
Footming in the simulator In this exercise, there is practically no risk of damage, as the design of the simulator. Minutes.
However, it is recommended to follow certain rules for doing this exercise:
- Do not bend the legs to the perpendicular with the floor.
- Try so that in the initial position the angle of breeding was maximum, and it is necessary to cut your legs to contact the simulator stops - it will give the opportunity to cut the most reduced to the muscles.
Technique Exercise Footming Foot in the simulator Exercise technique Exercise Footming in the simulator is quite simple:
1. Source position. Take the position in the simulator sitting. Set the legs to the stops so that they touch the inner part of the hip at the knee.
2. Cut the legs with the force of leading muscles on exhalation to contact the stops.
3. Return to the original position on the breath.
4. Repeat the maximum possible number of times for your physical form.
Despite the ease of completing this exercise, it is quite effective. Talking regularly and correctly, you will feel the result already in fairly fast terms.
If there is no simulator in the gym. Minimizing leg breeding is missing, you can train the inner part of the hip with the help of legs standing at the crossover.