Seated Leg Curl Machine
Seated leg curl-maskinen er en isolationsøvelse, der fokuserer på baglårene. Den siddende position ændrer vinklen for hoftefleksion sammenlignet med liggende leg curl, hvilket skaber en anderledes belastning af baglårets muskler for en komplet udvikling.
Sådan gør du
- Sæt dig i maskinen til seated leg curl og juster ryglænet, så dine knæ flugter med maskinens omdrejningspunkt.
- Placer dine ben over den øverste pude og fastgør den nederste pude lige over dine ankler.
- Curl dine ben nedad ved at bøje i knæene så langt, som maskinen tillader.
- Hold en pause i bunden og spænd i dine baglår.
- Før langsomt benene tilbage til udgangspositionen og gentag for det ønskede antal gentagelser.
Teknik-tips
- Align your knees with the machine pivot point before starting.
- Secure the ankle pad just above your heels.
- Keep your back firmly pressed against the seat backrest.
- Curl smoothly downward without using momentum.
- Pause briefly at the bottom to squeeze your hamstrings.
Vejrtrækning: Exhale as you curl your legs down against the resistance, and inhale slowly as you return to the starting position.
Almindelige fejl
- Lifting hips off the seat: This shifts work away from the hamstrings and uses your glutes or lower back.
- Using momentum: Swinging the weight up reduces muscle engagement and can strain your joints.
- Wrong pad alignment: If the pivot point does not match your knees, it puts uncomfortable shear stress on the joint.
Aktiverede muskler
Primære: baglår. Sekundære: lægmuskler, baller.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 s
Tab dig
3 sets × 12–15 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 90 s
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Alternativer
Pas på, hvis…
- If you feel sharp pain in your knees or lower back, stop the exercise immediately.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Where should I feel the seated leg curl?
You should feel it working the backs of your upper legs, known as your hamstrings. If you feel it heavily in your calves, try adjusting the lower pad position.
How often can I use the seated leg curl machine?
2 to 3 times per week with at least one rest day between sessions is a great starting point for recovery and growth.
Why does my lower back hurt during this exercise?
This usually happens if your hips lift up off the seat pad during the curl. Try lowering the weight and keeping your hips pinned down.