Pageant Hair Styles for Girls: Do Lying Machine Leg Curls

Tuesday, January 18, 2011

Do Lying Machine Leg Curls

Nice legs are attractive to all. A flabby butt is not. Performing lying leg curls will firm up the buttock area and have people flocking to you.

Instructions

Do Lying Machine Leg Curls

1. Lay down on the machine on your stomach to see what you need to adjust. When you lay down there will usually be handles around your face area that you can hold on to when you are performing the exercise. This will come in handy because there will be a lot of strain and pull you will be doing on your legs. The handles will give you grip to help balance the rest of your body.

2. Adjust the leg pad so that it sits directly on the rear of your ankle. A good area to place this would be right above the back of your shoe. The pad will more than likely be adjusted by a removable bolt or by a large screw that you can loosen or tighten to make a comfortable fit. Once you are laying on your stomach, slip the back of your ankles so it is resting against the pad. You do not want it too high such as your calf area as you will not get the full effect of the exercise.

3. Adjust the weight to one you can handle easily for eight repetitions. This is a very tough exercise so I would recommend that you start with a low weight. Getting the proper form down in performing the exercise is much more important than using a heavy weight. Using a lighter weight will also help prevent any sort of injury that may occur.

4. Lay on your stomach and slip your ankles below the pad on the machine. Get a feel to see if it is comfortable for you. If it is, you can begin the exercise. This is the starting position. Proper adjustment and weight is key in preventing injury and getting maximum effectiveness from the exercise.

5. Slowly curl your legs until you feel the muscle contraction in your buttock area. Squeeze and contract the muscle for a second. When you curl you will start pulling your feet towards you buttock area. You will start to fell a contraction in your buttock area as well as your hamstrings. If most of the pull is being done on your hamstrings you will need to lower the weight because the majority of the work should be felt in your buttock area.

6. Slowly return your legs down to the starting position. Repeat for eight repetitions. You can try using both legs together or individually. It just comes down to preference.