Leg extensions

Tibialis And Peroneus Stretches

THE MOVEMENT

Anterior superior iliac spine

Rectus abdominis, under the aponeurosis

Pecflneus

Adductor longus

Sartorius

Tensor fascia lata

Rectus femoris

Vastus lateralis Vastus medialis Vastus intermedius

Quadriceps

Gluteus maximus

Biceps femoris

Tibialis anterior

Gastrocnemius, lateral head

Peroneus longus

Extensor digitorum longus

Soleus

Anterior superior iliac spine

Sacrum

Neck of femur'

Sit at the machine and grasp the handles or the seat to hold the torso immobile. Bend the knees and place the ankles under the ankle pads.

• Inhale and raise the legs to horizontal.

• Exhale at the end of the exercise.

This is the best exercise for isolating the quadriceps. The greater the angle of the backrest, the farther toward the back the pelvis rotates. This exercise stretches the rectus femoris, which is the midline Particular portion of the quadriceps, which makes the work on it more intense while extending the legs.

This movement is recommended for beginners so that they can develop enough strength to move on to more technically demanding exercises.

Greater trochanter

Posterior view

Anterior view

Rectus femoris

Vastus lateralis

Vastus medialis

Vastus lateralis

Vastus medialis

Vastus medialis

Vastus lateralis

Vastus intermedius

Vastus intermedius

Patellar ligament

Tibial tuberosity

Vastus intermedius

Meniscus

INSERTIONS OF THE QUADRICEPS FEMORIS MUSCLE ONTO THE FEMUR

QUADRICEPS FEMORIS MUSCLE

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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