MA­CHINE LEG EX­TEN­SION

Deccan Chronicle - - Phyzzicality -

Main mus­cle: Quadri­ceps Equip­ment: Leg curl ma­chine

First choose your weight and sit on the ma­chine with your knees bent at a 90 de­gree an­gle, legs un­der the pad (feet pointed for­ward), your back com­pletely rest­ing on the back rest, and the hands hold­ing the side bars. This will be your start­ing po­si­tion. Us­ing your quadri­ceps, ex­tend (straighten) your legs to the max­i­mum as you ex­hale. En­sure that the rest of the body re­mains sta­tion­ary on the seat. Pause a sec­ond on the con­tracted po­si­tion. Slowly lower the weight back to the orig­i­nal po­si­tion as you in­hale, en­sur­ing that you do not go past the 90-de­gree an­gle limit. Re­peat 10-15 times, on each leg for three sets.

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