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Strong Legs, Strong Body: Top Tips to Prevent Leg Injuries

Strong Legs,  🦵Strong Body: Top Tips to Prevent Leg Injuries 1. Proper Position:   - Lie on the leg press machine with your back and head on a padded support.   -Place the footplate under your feet and point your toes upward.   - Make sure your feet are shoulder-width apart, equal to the width of your shoulders.   2. Foot Position:   - Make adjustments to foot position to target specific muscle. Do regular leg press so that the angle between your foot and footplate should be 90 degrees.   -For more posterior chain focus, position your feet higher on the footplate. The more emphasis you want to place on the quadriceps, the lower you should set your barbell.     - Hold the handles located on both sides of the seat for stability and support.   - Maintain a straight posture with your back flat to the seat and your core muscles engaged throughout the workout.   4. Movement and breathing:   - Lower the platform by bending your knees, exhale while doing so.   - Straighten your legs and push
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Seated Abs Machine or Equipment Exercises Step by Step 🏋️

Seated Abs Machine or Equipment Exercises Step by Step 🏋️





1. **Adjust the machine: There is a side stand to lighten the load on the machine. Pin A loose weight of your choice can be inserted by a pin and thus lifting can be started. Start with a light weight if you're new to exercise to make sure you're efficient and effective.


2. **Sit and secure yourself: Sit on the seat and make sure your feet are under the foot plate. There is a removable lap pad so you can adjust it upward for comfort and downward for stability. Can. Be absolutely sure that you are in the correct body position, and that you are completely safe before you begin.


3. **Do a crunch motion: Bending from the hips, hold in a slow motion that will result in a gradual contraction of your abdominal muscles. You can imagine your navel creeping toward your spine. Upon completion of the movement the contraction should be held for one second, followed by a slow return to the first position.


4. **Repeat: Do 10 to 12 reps that work against gravity for 2 or 3 varied reps.

Here are some additional safety precautions to keep in mind when using a seated ab machine: Here are some additional safety precautions to keep in mind when using a seated ab machine:


* **Don't jerk:** Don't use the momentum to just swing up and down. Focus on the relaxation effects and engage the abdominals during the activity.


* **Maintain proper form:** Keep your back straight and try not to arch it like a choke. You need to be able to keep your core in an active position throughout the entire exercise.


* **Breathe:** When you pull your stomach in, exhale your breath and when you go back, inhale.


* **Do not use excessive weight:** Start with a light load on the muscles so that your body can slowly adapt to the training and build strength.


* **Listen to your body: To avoid injury, take a break immediately if you feel any pain or discomfort.

**Amendment:**


* Seated Cable Crunch: You stay in the same position and can perform the same crunch motion with a lower combination of weights using an AB cable machine. This can reduce the effort on your back.


Remember, it's a really good idea to consult a certified fitness trainer before starting any exercise program, especially for any issues related to health conditions. They can also guide you to the right exercises for your standing point and help you choose exercises that suit the needs and ultimate goal.

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