To extend the leg effectively using the exercise described in the reference, follow these steps:
Steps for Leg Extension
- Get Ready: Place your hands on the hand bars of the leg extension machine. This ensures stability throughout the exercise.
- Lift and Extend:
- Exhale as you lift the weight.
- Continue lifting until your legs are almost straight.
- Important: Do not lock your knees at the top of the movement. This prevents unnecessary stress on your knee joints.
- Keep your back against the backrest to maintain good form. Do not arch your back.
- Lower the Weight:
- Exhale while slowly lowering the weight back to the starting position.
- Repetitions:
- Complete three sets of eight to twelve repetitions. This is a general guideline and may be adjusted based on your fitness level.
Key Points for Safe Leg Extension
- Controlled Movements: Ensure all movements, both extending and lowering the weight, are controlled and not jerky.
- Avoid Locking Knees: Locking your knees when your legs are extended can cause injuries.
- Back Support: Keeping your back firmly against the backrest is crucial for maintaining the correct posture and preventing back injuries.
- Exhale When Lifting: Proper breathing will help with the exercise and help prevent holding your breath.
By following these instructions, you can effectively and safely extend your legs while performing the leg extension exercise.
