تمرين الضغط على الساق - الخطوات والمزايا والأخطاء

The Fast Facts

• To do this exercise, there is a machine in the gym on which you have to press with the help of your toes along with the strength of the feet.
• Lifting more weight on the leg press machine gives you the advantage that you can take a lot of heavy weight.
• Lie down on the seat of the leg press machine and place your feet on pads equal to the shoulder width.

Most of the professional bodybuilders gives considerable attention to the lower body with the upper body. The identity of the strong, tone and shaped body should always be balanced. It is also very important to tone the lower body along with the upper body. For that there is a famous exercise called, “Leg Press Exercise”.

هل ضغط الساق هو تمرين جيد؟

Yes, it is a very good exercise which is very effective for the lower body. There are many people who avoid doing this exercise, because it requires lot of strength, focus and stamina.

Today, we will tell you the right way of leg press workout along with all information through which you will be able to incorporate this workout into your exercise plan.

قصص ذات صلة

تخفيف انقطاع الطمث مع أنشطة اللياقة البدنية في الجزء السفلي من الجسم كيف تطلب التدريبات في تدريبك إذا كنت ترغب في تحقيق نتائج أفضل؟

ما هو تمرين الضغط على الساق؟

Leg press is an exercise that stimulates quads, glutes and hamstring muscles. The main load comes with hamstring on the muscles that help in hips and knee movements. The hamstring are from the glutes (Maximus) to the knee bowl (غضروف) behind the hipbone. Leg press exercise is an effective exercise for both men and women.

آلة تمرين الضغط على الساق.

To do this exercise, there is a machine in the gym on which you have to press with the help of your toes along with the strength of the feet. It also helps to strengthen and tone the legs. These machines are three types.

• Vertical Leg Press Machine.
• Horizontal Leg Press Machine.
• Angled Leg Press Machine.

أنواع تمرين الضغط على الساق.

Leg press exercise can be done with resistance band or with low weight, it’s called “Resistance band leg press“. Those who cannot afford to weigh more in the beginning can practice with the help of it.

كيف تمارس تمرين الضغط على الساق؟

الخطوة 1.

Like other exercises, it is very important to do warm-up before start. As a warm-up you can do mild exercises, walking lunges and body weight squats etc.

الخطوة 2.

Thereafter, set the weight on the machine according to your ability.

الخطوة 3.

Lie down on the seat of the leg press machine and place your feet on pads equal to the shoulder width. Bend the knees accordingly.

الخطوة 4.

Push the plate with the help of your heel and stop for a few seconds before the legs are fully straightened.

الخطوة 5.

Now slowly bend your knees and come to the initial position. Your paws should be lightly open out, so you can easily lift the weight.

مجموعات العضلات المستهدفة.

• Quadriceps (front muscles of the thighs).
• أوتار المأبض (muscles behind the thighs).
• عضلات المزاد (bum muscles).

من يمكنه ممارستها؟

متوسط.

مجموعات.

4 مجموعات.

مضاعفات.

10-15.

فوائد تمرين الضغط على الساق.

If you want to tone your lower body in which your spinal cord situated, it is the best exercise for it. The leg press strengthens you with the toned muscles without putting extra pressure on your back.

You can tone different leg muscles by just changing the position of your feet from the leg press machine.

This leads a large amount of calorie burn which can help you to achieve your goal. After this workout, your body burns calories for about 24 hours.

Lifting more weight on the leg press machine gives you the advantage that you can take a lot of heavy weight. There is no fear of making more balance or falling while doing this.

لامه عضلات أساسية help a lot in squat and if you need some time to work on your core, the leg press does not load on the core muscles. Therefore, your core relax while doing it.

أخطاء أثناء تمرين الساق.

Here are the 5 major mistakes we often do. Let’s see:

1 Never Lock the Knee.

Recently a video has surfaced, in which the leg of a young man doing leg press broke on the machine. It happened because the weight was too much and he locked his knees after pushing the weight on top.

Therefore, those who do not know the meaning of locking, tell them that locking the knee is called straightening the leg completely. His feet could not bear the weight and turned in the opposite direction. You should never do this, never fully straighten the leg.

2 Don’t Bring the Weight Down Too Much.

In the leg press, your feet are on the iron sled. Often people take the sled very close to their body. Then push the weight back by putting strength from the abdomen. The people who do this put their lower back in great danger. Your lower back or lumbar spine is quite straightforward, it can’t make it as round as you can.

When you bring the sled to your side with heavy weight, you pick up your lower back and start turning. Your lumbar discs are in great danger on this movement. You bring the sled as close to the body as you don’t have to be in the waist.

3 Make the Knees Inward.

This is usually done by people with less power. This position is also dangerous for your knee as it can damage the ligaments. People who have pain in the أربية ساق also do so. It makes the hips feel relaxed, but it is completely wrong. It is most reasonable to let the knees stay in their natural direction.

4 Put Your Hands On the Knees. 

This often happens by putting heavy weight. The hands themselves go to the knees and we also put pressure on the knees with hands while pushing the weight. It support your knees, but worsens your waist position, which should be completely straight.

The side of this machine has two handles and is not sure to decorate them. Place your hand on these and hold them tightly when the weight is heavy.

5 Don’t Go Outside the Ankles Sled.

When some people have their feet on the sled they keep their ankles out of it lightly. This leads to non-essential pressure on your knees. Secondly, because of the heel being out, your full strength is not on the sled. So, keep your whole foot inside.

الاحتياطات.

While exercising you should ensure that your knees are not locked while reaching at the top of the plate during exercise. When you reach the top, bend the knees slightly. The risk of injury increases when the legs are completely straightened.

Keep yourself in a fully controlled state during exercise. If you are early in the gym, you can do simple exercises like body weight squats, walking lunges, leg extensions, leg curls or squat jumps instead of this exercise. Even during these exercises, most of the muscles of the foot become tense.

ما هو أفضل تمرين لاستبدال ضغط الساق؟

Leg press machine is mandatory for leg press exercise. Alternatively, these exercises can also be done in the gyms where it does not have this machine. Such options are;

• تمديد الساق.
• Vented Squats.
• Hack Squats.
• Walking Lunges.
• Barbell Lunges.
• Hindu Squats.

تمرين ضغط الساق في المنزل.

You can easily do leg press workout at home without any machine, only with the help of an elastic band with the following steps;

الخطوة 1.

Lie down on the mat. Lift your legs.

الخطوة 2.

Wrap the elastic band around your feet and hold the ends. Keep your feet together.

الخطوة 3.

Press your feet against the band until your feet are straight.

الخطوة 4.

Bend your knees to return at a 90 degree angle.

الخطوة 5.

Start with a set of 10-12 reps.

الأسئلة المتداولة.

الخلاصة.

Now you may have known how the body can be made more tone with the help of this exercise. But keep in mind that you may not try to do heavy exercise at the beginning.

Do not forget to make a warm up before doing the exercise. If you have a stretch or an injury during workouts, immediately tell your trainer so that he can give you proper advice.

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