How to Use the Leg Extension and Curl Machine for Training?

Using the leg extension and curl machine is an effective way to train leg strength. Below are the correct steps for using the leg extension and curl machine.

1.Adjust the equipment: According to your height and leg length, adjust the seat height of the machine to ensure your legs are comfortably supported during the exercise.

2.Seated position: Sit on the machine with both feet placed flat on the footpad.

3.Leg curl movement: Slowly curl your legs, bringing your feet toward your hips while feeling the contraction of the hamstring muscles at the back of your thighs. This movement primarily trains the hamstrings.

4.Leg extension movement: After curling to the maximum range, slowly extend your legs until they are almost straight, but do not lock your knees completely. This movement mainly targets the quadriceps.

5.Control your breathing: Inhale while curling, exhale while extending, and keep your breathing steady.

6.Select proper weight: Choose a weight that matches your ability. Avoid overloading, which could lead to injury.

7. Maintain stability: Keep your body stable during the exercise. Avoid sudden force or rapid movements to prevent losing control of the machine and risking injury.

8.Progress gradually: As training continues, you can gradually increase the weight or repetitions to improve intensity.

9.Finish the training: After completing the planned sets and reps, gradually slow down and finish the exercise smoothly.

Overall, when using the leg extension and curl machine, it is important to maintain proper posture, avoid overextending or compressing the joints, and perform adequate warm-up and stretching before and after training to ensure safety and effectiveness. If you are using the machine for the first time, it is recommended to do so under the guidance of a professional trainer to prevent injuries caused by improper operation.