WEIGHT A BIT

Many of us steer clear of gym ma­chines in the be­lief

Runner's World (UK) - - Warm ups/ fitness -

they aren’t spe­cific enough for run­ning. Not so, says per­sonal trainer Roberta Watts (in­te­gra-train­ing.net). ‘Rather than do­ing ex­er­cises that mimic the ac­tion of run­ning, choose ex­er­cises based on your de­sired out­come. The ma­chines below strengthen joint sta­bilis­ers and key force pro­duc­ers in a more fo­cused way than tra­di­tional body-weight ex­er­cises.’

Ad­duc­tor

WHY The ad­duc­tors sta­bilise the hips and pelvis, and also func­tion as hip ex­ten­sors in run­ning – hip-ex­ten­sion forces in­crease as you speed up.

HOT TIP Push your heels down as you do the move­ment. This will fo­cus on your ad­duc­tors and me­dial ham­strings.

Seated leg curl

WHY This ma­chine pro­vides sta­bil­ity and sup­port, so you can re­ally fo­cus on your ham­strings.

HOT TIP Make sure your knee joint is aligned to the axis of the ma­chine. Con­trol the mo­tion in both di­rec­tions with a tempo of three sec­onds down and three sec­onds up.

Leg ex­ten­sion

WHY The quads are your knees’ key shock ab­sorbers. The leg ex­ten­sion chal­lenges th­ese mus­cles through their full range of mo­tion.

HOT TIP Don’t ’swing’ your legs; move them with con­trol and fully lock out your knee dur­ing each ex­ten­sion.

Leg press

(above) WHY It al­lows you to work each leg in­di­vid­u­ally with­out wor­ry­ing about sta­bil­ity is­sues that you face in stand­ing body-weight moves.

HOT TIP Stay within your ac­tive range of mo­tion – you should be able to pull your foot away from the plate when in the bent-knee po­si­tion.

PRESS ON Gym ma­chines al­low you to fo­cus on par­tic­u­lar ar­eas

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