Get High-Quality Vertical Leg Press Machine For Your Home Gym
If you are looking for an efficient piece of home gym equipment that can help you define and build strength to your lower body, then a vertical leg press machine may be just the one you need. Learn about this exercise machine and how it can help you target an excellent leg workout to get a full-body exercise routine.
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Frequently Asked Questions
Each vertical leg press machine has a safety lever that locks the weights in place. Make sure that the lever is secure, and adjust the weight plates that you need for your exercise routine. Once the appropriate weights are in place, lie on the floor and adjust the bar with plates to a height that makes your thighs reach your chest.
Position your feet shoulder-width apart, with the bar resting in the middle of your soles. Rest your hands on the ground near your hips, take a breath and, as you release air, start pushing away the weight upwards, without locking your knees.
As you repeat these movements, make sure that you don’t move or round your back so as not to injure or hurt your spine and back muscles. It is always best to follow the instructions of a fitness coach when doing your reps and sets so you would not overwork your legs.
Strengthens not just your legs. They are called leg press machines so that they will definitely affect the strength and performance of our lower body. But actually, they work more than that. Yes, as you push the weights away from your body, the muscles of your legs get stimulated, building muscle fibres and improving their strength and power. Not only that, but you also improve the performance and appearance of other body parts. As you tighten your abdominal muscles when you bend and extend your legs, you start improving your balance and make your abs leaner and flatter. Your back and buttock muscles also get defined and toned.
Safety is a priority. Yes, looking at the vertical leg press machine may seem intimidating, and using it seems difficult and risky. However, manufacturers and world-class brands made sure that their models prioritise the safety of their customers. Safety levers or pins secure the bar and weight plates so that no accident can happen as you set up and prepare for your workout. Most models also include padded cushions as back and seat support instead of lying down on the ground.
Improves your speed, power, and performance. As you build strength and define the muscles on your legs, back, hips, buttocks, and core, you are also improving the overall health and fitness of these major muscles. The muscle mass of your legs grows stronger, make you endure more force that makes you run faster, jump higher, lift heavier, and work out harder and longer.
Develops your physical appearance. As you continue working out, you are burning calories and removing stubborn fats on your lower body and abs. This, in turn, lets you flaunt your well-defined and toned muscles, making you look slimmer, leaner, and healthier.
Quadriceps. Your front thigh muscles are one of the major muscles that get developed as you perform correct leg presses. This muscle has four sections that engage in the lifting and lowering of the weights to your ribcage.
Hamstrings. The back of your upper leg also gets the attention whenever you flex your knee and extend your thigh, much like how you perform your leg presses. Improving your hamstrings can improve your strength and performance when walking, running, and jumping. If your hamstrings are strong, it is less likely that you will encounter injuries or muscle pulls.
Calves. Your lower leg has several muscles that extend from the ankle to your knee. They help stabilize your body, protect your ankle joints, and prevent sprains, strains, and cramps.
Gluteal muscles. As you lift and push the weights off of your body when doing the leg presses, your buttock muscles develop and build up. This makes your hips develop your balance improves, and allow you to improve your core strength as well.
As we have mentioned earlier, using a vertical leg press machine may look intimidating, but it is actually safe and easy to use. However, for us to make sure that we are prioritizing our safety and comfort while achieving our fitness goals, we need to use these pieces of home gym equipment properly and correctly. Here are some reminders on how to efficiently take advantage of your vertical leg press machine at home.
Determine the correct weights of your vertical leg press workout. Starting low and slow in any workout routine is safer than giving it your all the first time around. If possible, ask an expert fitness trainer or coach about the ideal weight that you need to lift using a vertical leg press machine. This should be dependent on your capacity and your body weight. Usually, a person can try to lift a maximum weight that is equivalent to four times his body weight, but this is different for women, whose capacity ion weight lifting is lower than that of men’s.
Use proper techniques. For you to make sure that you won’t get into any accident or injury, make sure that your back, hips, and hands are positioned correctly.
- Rest your whole back on the padded cushion, do not place your hands on your knees, and relax your hips on the seat as you bend and extend your knees to lift the weights away from your body.
- Your feet should also be flat on the footplate so as not to strain your ankle joints and tendons.
- Do not straighten and lock your knees when extending them so as not to overstretch and introduce impact to your knee and ankles. Keep them at least bent all throughout your workout routine.
Manage your breathing. Some people are used to breathe in and out during their leg press exercises. Inhale as you prepare to lift, and release your breath as your legs extend and push the weights away. But if you have a different breathing technique that you are comfortable doing during your workouts, then that can work too.
Take advantage of doing full range of motion. Doing the movements using your full range of motion actually targets your muscles better and faster, cutting your workout time in half, and activating your muscles far stronger and faster as well. These can also help you avoid any injuries or accidents to happen.