Foot press simulator: overview, technique and recommendations

One of the most common, in-demand power tools for training in a hall is a gym for leg press. Classes on such devices completely replace squats with additional weight, allow to activate the less developed calf muscles. If you properly operate the machine for press with your feet, you can quickly get rid of fat deposits in the hips and make the buttocks more taut.

Design features of the simulator

The leg presser includes a platform for placing feet, supports for canopies and a seat with a backrest. Let's consider in detail each element of the construction:

1. Platform - the main component of the simulator, which is set in motion during the exercise. In some devices, this element has the form of an all-metal sheet, in others it contains slits, a lining in the form of a non-slip material. The standard weight of the bench press machine is 25 kg. If necessary, the mass of the platform can be doubled, using hinged loads. However, beginners should not immediately engage in weighting, since such a decision increases the risk of injury to the spine.
2. The seat with the backrest is made of a dense, hypoallergenic material with elastic filler. The structural element is adjustable in length, it can contain a headrest. Some manufacturers produce trainers for bench press without a seat. However, this version of performance is quite inconvenient for beginners.
3. Supports for awnings - are presented in the form of bars, which are located on both sides of the simulator. Designed to use an additional load.

What muscles are involved in the operation of the simulator?

Pressing feet on the simulator forces almost all muscles to work: quadriceps, large gluteal, long fibular and anterior tibial, soleus muscle.

To the athlete who performs the bench press, the horizontal simulator gives the main load to the buttock zone and the quadriceps. However, changing the position during landing activates other muscle groups.

Benefits of training with a foot simulator

The bench press is distinguished by a whole host of advantages:

1. Opens the opportunity to study the inactive, unused in everyday life groups of muscles. To activate the latter resort to changing the position of limbs on the platform.
2. Eliminates the axial load on the spine, which is present when performing squats with additional weight. Thus, the possibility of complex pumping of the legs for those who have problems with the back, has a weakly developed muscular corset.
3. A foot press sitting in the simulator allows you to burn during a short training a huge amount of calories, which helps to reduce the fat layer in the hips and buttocks.
4. Classes on the simulator activate the metabolic processes in the body.
5. Thanks to the inflow of blood to the pelvic area, the work of the genital organs improves.

The differences between bench press and squats

Pressing the legs in the simulator (the technique of performing exercises) involves rendering the increased load on the quadriceps. At the same time the spine remains relaxed, which helps to avoid back injuries, which often happen during squats with the bar.

Another defining difference is the ability to quickly change the position of the legs, aimed at working out specific muscle groups. At the same time squats give a load at the same time on all the muscles of the legs, which contributes to the development of rapid fatigue.

Foot press in the simulator - technique

Only observance of the correct technique of performing exercises allows to reduce the risk of injury. Consider the secrets that will allow you to do the press correctly.

To begin with, a suitable weight is installed on the simulator, which corresponds to the power capabilities of the athlete. The user is placed in the simulator, having paused on the foot against the platform on the width of the shoulders. The platform clamps are grasped by hand.

Pressing the legs in the simulator (the technique of performing exercises) involves a tight fit with the clamp of the buttocks and the back to the bench. Moving the platform in the direction from itself perform on exhalation. The platform is not fully squeezed. During the exercise, the knees remain slightly bent. This approach avoids damage to the joints.

The platform is lowered at a deep inspiration to the limits, until the lower leg and thigh are in a position at right angles to each other. Finally, they hold their breath for a few moments and squeeze the weight again.

How to make leg muscles grow?

What contributes to the progressive build-up of muscle mass in the lower extremities? To get noticeable results, you should focus on proper nutrition. It is the saturation of the body with the abundance of protein that causes muscles to grow and increase in volume. If you do not pay due attention to this moment, training will not bring anything but pain and fatigue.

Increase the effectiveness of training allows the planned application of additional weight and a change in the angle of the platform. Unfortunately, not all of the trainers for pumping legs have such functionality. Therefore, in cases where progress in training is almost invisible, it is worth using more sophisticated devices.

Finally, fixing the result allows the performance of the press with one foot. This strategy is especially effective at the end of training. Exercise by force is far from every athlete. However, it is still worth trying to strengthen the overall effect.

Finally

As you can see, the power simulator for the legs is an excellent device for the complex pumping of the muscles of the lower extremities. Some athletes resort to its exploitation, working to consolidate the result after performing squats with weights.

Regular exercises on the simulator allow for a short time to increase quadriceps, which visually make the legs more massive. In addition, athletes have the opportunity to stress the load on certain muscle groups without risking losing their balance.

When lifting the weight of the legs in the reclining position, the gluteal muscles are trained . Experienced athletes know how long their pumping can be while performing the deepest squats.

In general, training with the use of a simulator, athletes are able to significantly isolate the load, reduce the risk of injury, even working with increased weight.