In a leg workout the extending chair it is one of the most common exercises and it is not for less, because in it you work one of the muscles most desired and admired by all, the quadriceps. And if you practice weight training and want to achieve certain goals, it is important to know how to perform the exercises correctly and use the equipment properly, otherwise you may end up not working your muscles correctly or harming your muscles and knees. Exercise in the extension chair may seem quite simple, but it is important to take some factors into account before doing it. So in this OneHowTo article we’ll explain to you how to do extension chair correctly.
Steps to follow:
The extension chair is a monoarticular exercise, that is, it works with only the movement of a joint, being a specific exercise for a muscle group. In the case of this device, the muscle worked is the quadriceps, which is formed by four muscles: the vastus medial, the rectus femoris, the vastus intermedia and the vastus lateralis. Each of these muscles is worked at different times during the movement performed in the extension chair. But it is important to clarify that this may not be the only muscle to be worked on the extensor chair, since depending on the angle at which the movement is performed, we can work the adductor muscles of the thigh a little. This exercise can be used for muscle mass gain or muscle definition, as well as for physiotherapy or injury rehabilitation.
Execution of the exercise
Despite being an exercise that appears to be easy to perform, the extension chair is an exercise that can easily be performed poorly. When performing this exercise, pay attention to the backrest of the chair, you must adjust it so that your knees are no more forward than the roller at your ankles. The thigh surface should be completely supported on the seat of the chair and make sure that the roller that is on the feet is in the ankle area or in the middle of the foot, these are the best ways to position it. It is important to respect this position to avoid problems later.
During the exercise in the extension chair, the tips of the feet should point upwards and, if necessary, can contract the abdomen. Despite being an exercise in which you are sitting and with a relatively stable spine, if you wish you can use a belt. The best range of motion, when descending, is 90º, so do not bend your knees further. You must do the movement at medium to slow speed, the control of the movement in this exercise is very important in order not to harm your knees and muscles. In addition, remember that the more slowly this exercise is performed, the more you will be activating local muscle fibers. Be careful with the latest repetitions on this device, as what usually happens due to exhaustion is to make the eccentric phase too fast, which can be harmful. Remember to keep your arms straight and supported on your sides at all times and to exhale on the descent and inhale on the ascent. The extensor chair is very versatile, because the exercise can be performed in different ways, bilateral, unilateral, with or without cadences.
Adjusting the load on the extension chair
In the extension chair you can adjust the load without leaving it, which is great if you are doing both a pyramid type workout (performing the sets with an increase in load and consequent decrease in repetitions), as well as rest-pause (which consists of performing the exercise until failure) or drop set (performing the exercise series until failure, reducing the weight in the second part). If you are starting weight lifting, it is important that you always seek the help of a professional to advise you on the best load for you. In addition, you can consult our article on how to start lifting weight.
At what time of training should exercise be included
Because it is an isolating exercise, that is, because it works only one joint and one muscle group, it can generate a certain momentary and intense burning, so whoever does this exercise can feel as if they already have exhausted muscles. Precisely for this reason, the extension chair is recommended at the end of training.
People with injuries or movement limitations, can only perform the exercise if it is indicated by the doctor or physiotherapist.
Learn more about making a leg training entering our article.
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