Being a good alternative to squats, especially for athletes who have back problems, this exercise will ensure that a large array of muscles on the front surface of the thigh is worked out, giving an incentive to increase their mass and strength. In terms of load level, it is slightly inferior to squats, but superior in the degree of isolation of the strength work of the quadriceps thigh muscles. The shift of the load here occurs on the quadriceps bundles located closer to the medial side of the thigh, but by changing the position of the feet, you can vary the points of application of the exercise in different ways.
The benefits of the leg press exercise in the simulator
The main advantage of the simulator is the removal of stress from the spinal column, but also:
- This simulator removes pressure on the venous network. Compression on the veins is reduced and blood flows out. Therefore, the bench press is an excellent solution for people with varicose veins.
- Another advantage is the ability to instantly fix the platform with a load using rotary levers.
- The ability to emphasize the load on various leg muscles.
- Using a machine to train the calf muscles.
- The machine allows you to train with heavy weights.
- Fixed body position.
Contraindications to using the simulator
Despite all its undoubted advantages, the presented sports equipment has a number of contraindications that make it impossible to use it in everyday training. The most significant contributing factor is a previous injury to the knee joint. As a rule, after such situations, excessive stress on the joint is prohibited for medical reasons, so as not to provoke a relapse.
Another nuance that prohibits the use of this simulator is various diseases of the spine. In particular, it is worth noting hernias and protrusions of intervertebral discs, which impose a complete ban on serious physical activity.
Effective training is, of course, good. But not when they harm their own health. Do not neglect the recommendations and prohibitions of doctors. With the help of a trainer, you can always choose a safer load.
Disadvantages and contraindications of the platform leg press
The simulator does not have any disadvantages as such. If we talk about the benefits and harms of training with free weights, namely the inclusion of spinal stabilizer muscles, then a leg press machine eliminates the development of this type of muscle. On the one hand, this is a minus, so we can consider this a disadvantage for a certain circle of athletes.
But for amateur athletes who train to strengthen their muscles, increase their physical fitness, improve their well-being, as well as people with injuries to the spine and shoulder girdle, a leg press machine will be more relevant.
Like other exercises for developing leg muscles, the leg press machine is contraindicated for athletes with injuries to the ankle, knee and hip joints.
Also, who have troubling leg muscle injuries, such as sprains or bruises, should not perform the exercise It is also important to take into account the fact that when working with heavy weights, a compression load appears on the hip joints and lumbar spine.
Those who have problems with the lumbar region and hip joints should individually limit the working weight to a comfortable one.
Efficiency
- Simple, clear technique. Everything is extremely transparent and understandable. In terms of technique, this exercise is much simpler than squats with a barbell; of course, in terms of effectiveness it lags behind them, but not by much. It is always easier for beginners to learn how to do a leg press than to learn how to squat correctly.
- Great variability. There are several variations of the leg press, in which, with different leg positions, the emphasis shifts to different muscle groups.
- Improved blood flow. When performing a leg press, blood circulation in the pelvic organs increases, which leads to the production of testosterone, which is necessary for muscle growth and improved blood flow to the female organ (and as a pleasant bonus, it also stimulates libido
