Online Fitness Trainer, Exercise Programs & Workout Routines

Seated Leg Curls

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Thighs

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Thighs
Secondary Muscles Trained:  Quadriceps
Instructions: 
Make sure that your knee joints line up with the axis of rotation of the machine and grab the handles at the end of the bench. Adjust the foot pad so that it rests comfortably at the base of your ankles.

Pull your feet towards your buttocks, being sure to avoid excessive hip motion throughout the movement, until your legs are as close to perpendicular to the ceiling as possible.

Maintain the natural curve of your spine by tensing your abdominal and lower back muscles. Keep your head up, looking forward, throughout the exercise.

Reverse the movement and return to the starting position.

The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds with the downward movement no faster than the upward.

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