Sometimes, we forget the importance of including specific exercises that strengthen the muscles of the lower extremities in our training. Pay attention to the five machines to work legs that we present with which you can achieve tone and power in a few sessions.
Quadriceps, calves or adductors are just some of the muscles that shape our legs, helping us to maintain balance and perform movements as basic as walking or running. Firm and toned legs are not only attractive, but essential for a multitude of exercises and sports, from running, cycling or swimming, among others.
You have machines to work your legs that affect very specific muscles that, otherwise, are difficult to train. Include them once a week in your training sessions and you will gain power, strength and elasticity, while you consult your doubts with a personal trainer or qualified monitor and take care of the ligaments and joints of the lower body.
The best gym equipment to train your legs
If your goal is to achieve a harmonious development of the muscles, the legs cannot be excluded from your training. Generally, we focus on exercises that tone and strengthen the core (abs, pectorals) or arms, missing the opportunity to work the legs with machines in the gym as effective as the following:
1. Leg press
Very simple to use, it is perfect for tightening the lower extremities and also the buttocks. The incline leg press is the most common and can be used by even beginners. The exercise consists of pushing, with the force of your previously bent legs, a certain weight that adapts to your physical condition. With little weight, you will be able to train faster and you will gain definition in buttocks and legs. If you want to have more power and grow your muscles, you also have the leg press with discs, so that you add weight and increase the effort.
2. Quadriceps extension machine
It’s great for rock- solid quadriceps that give you optimal stability when playing any sport and also help protect your knees and your joints. In fact, its use is common in the recovery of knee and ligament injuries. The operation of this ideal machine for leg work is simple. Sitting on a bench (or lying down) with your legs straight and your feet under rollers of a certain weight, you should only try to raise them with your insteps. Quadriceps work is noticeable after a few repetitions.
3. Adductor machine
Do you know the importance of training the abductors and adductors? Whether you practice running and want to improve your balance and stability while running, or if your goal is simply to tone the inner thighs, an area prone to sagging, this leg training machine is perfect for you. It is designed for you to sit down, with your legs apart, and try to close them overcoming the resistance exerted by the machine itself. It is one of the best devices for hard training the adductor muscles and also the abductors.
4. Exercise bike
It is not lacking in any gym and it is a machine to tone the legs and keep in shape by burning a good amount of calories during exercise. Training on the stationary bike involves doing hard cardio work that improves the circulatory system by increasing the heart rate. Pedaling strengthens the legs as a whole, paying special attention to the quadriceps and calves. Its effects on the knee joints also have to be taken into account, especially if you suffer from any joint-related problem.
5. Hamstring machine
The muscles located in the back of the thigh are usually the ones that are largely forgotten in leg training, but with this specific device you can easily work them. Basically, this machine to work the legs in the gym is a bench with a mobile weight at one end. To work your hamstrings, you should lie on your stomach holding the weight roller with your feet to raise it by bending your knees. With each rep, you will feel these muscles contract and stretch absolutely effectively.
