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Tip: The Tempo Challenge Leg Press



A Better Way for the Leg Press

The leg press can help you improve your squat and develop every single lower body muscle … if you know what you are doing.

t. Too often you see people stacking on mountains of plates to perform a few half repetitions by force. Or quarter repetitions. Or micro-twitching. If you do not control the weight, you can adjust your back by rolling your pelvis up at the bottom of the lift.

Try some of these variations by using a TUT pace (TUT) The leg press is safer and more effective.

1 – Wide Stance Leg Press

This variant is more effective in your adductors (groin muscles).

      Wide Stance

  • Place your feet wider than the shoulder width on the platform with your toe down.
  • Make sure your entire back and pelvis are touching the seat. Maintain this throughout the entire lift.
  • Take a deep breath and support your core.
  • Drive your knees out and feel a stretch (eccentric contraction) through the inner thigh as you lower the weight slowly.
  • Hold on to the ground for a second and push the weight up explosively. Do not completely close your knees.
  • Stop at the top for one second before lowering the weight.
  • Tempo: 3-1-1-1. This is a 3-second negative, a 1-second pause on the ground, 1 second to raise the weight, and a 1-second pause before the next repetition begins.

2 – High Leg Leg Press

This variation is excellent for extra callous and thigh muscles.

      High foot position

  • Place your feet about shoulder-width apart. Raise your feet about 6 inches higher than you normally would.
  • Make sure your entire back and pelvis are in contact with the seat.
  • Take a deep breath and support your core.
  • Bend your knees
  • Hold the ground for a second and then push the weight upwards explosively. Do not close your knees.
  • Stop at the top for one second before beginning the next repetition.
  • Speed: 3-1-1-1

3 – leg presses with a narrow leg

This variation will blow up your quads.

      Narrow foot position

  • Place your feet in the hip.
  • Keep the entire back and pelvis in contact with the seat.
  • Take a deep breath and tense up] Decrease the weight slowly and feel a stretch through your quads.
  • Hold down for a second and push the weight up quickly.
  • Tempo: 3-1-1-1

The 6 Most Difficult Leg Press Variations



The Craziest Way to the Leg Press



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