The best way to get long shapely legs is to do at least 75 reps in the abductor/adductor machine followed by 75 more reps in the leg extension machine, right? Wrong! Although not necessarily lethal, some of these machines should be avoided to reduce the risk of injury. Plus, there are simply better—and safer—options.
Once again, we are reviewing some common exercise selections and identifying which ones may not be the safest option for helping your clients achieve their goals. Here are some potentially dangerous leg exercises and along with better options for a safer and more effective replacement.
1. Seated Leg Extension
What makes the leg extension machine a potential hazard? Because the load is on the far end of the leg near the ankles, it places a tremendous amount of torque on the knee, which can potentially cause injury to ligaments and cartilage in the knee.
Goal: Strengthen the quadriceps
Replace With: Squats
Not only do squats target the four muscles of the quadriceps safely and effectively, they recruit even more leg and core musculature than leg extensions. This aids in proper coordination and functional movement to protect the knees and hips for the long run. Plus, adding the double hip extension also works the glutes.
With the feet slightly wider than hip-width apart, lower the hips down and back, keeping the back ankle and shin angle parallel. Choose a depth that is safe for your client’s knees and hips, yet still challenging (this will vary from person to person). Engage the glutes and drive up from the floor. (Options: Body-weight squats or unloaded squats with a suspension trainer)
2. Seated Hip Adduction/Abduction
Contrary to popular belief, spending the afternoon sitting in this machine will not reduce the size of your thighs. While these machines can make the muscles burn, the only way to shrink the fat on the legs is through proper diet and overall conditioning. Furthermore, training these movements from a seated position has little functional use in real life and can put an excessive strain on the lower back.
Goal: Strengthen the hip adductor group and hip abductor group.
Replace With: Step-ups and Side Band Walks
Fitnovatives Blog — Courtesy “American Council On Exercise” (ACEfitness.org)
The Low Glycemic Diet http://www.amazon.com/dp/B00GKR1XTY The exercises in this video primarily cover exercises for the abs, buttock exercises, and a few chest exercises. Cool…animated…
Video Rating: 4 / 5
BSN N.O.-Xplode 2.0 Advanced Strength, Pre-Training, Watermelon, 1.48 lbs
Dietary Supplement Now More Powerful! Energy* Focus* Endurance* Power* Pumps* Strength* Advanced Strength 2 Efforsorb Delivery System 1 Energy Endurance 4 Pumps Performance 7 Naturally Artificially Flavored 6 30 Serving 5 Finish First. Once You Try It, You Will Never Train Without It! N.O.-XLPODE 2.0 Ingredients when taken as directed at maximum dosage over time and when combined with regular exercise, NITRIX and CELLMASS are designed to support: Energy, Power* 2 Alertness Focus* 1 Muscle FUllness Pumps* 4 Endurance Strength* 7 Nitric Oxide* 6 Pumps Vascularity* 5 Muscle Growth when combined with SYNTHA-6 or TRUEMASS* Stack with NITRIX, CELLMASS, SYNTHA-6 and TRUEMASS for maximum physique and performance impact.*
Sold by drugstore.com
ZoN Ankle and Wrist Weights
Enhance virtually any exercise routine to improve muscle tone, endurance, and balance. ZoN Ankle and wrist weights are a great addition for strengthening and muscle toning programs. ZoN Ankle and Wrist weights work not only your upper and lower arms, but your shoulders, chest and back as well. Used as ankle weights, they help develop hip and leg muscles. On ankles or wrists, they provide an easy and time-saving way to boost the benefits of an aerobic workout. Soft, comfortable material, adjustable closure for a custom fit Suitable for aerobic activities, walking and pilates as well as standing, seated and floor exercises Ankleand wrist weights are sold as a pair Brand: ZoN Model: ZNBK-AKWR2.5 Materials: Nylon Color: Black Dimensions: 7.25 inches long x 5.05 inches wide x 3.05 inches high Weight: 7.5 pounds
List Price: 33.03
Top 4 Nutrition Predictions in the New Year
Several food and nutrition trends were in the spotlight this year, including the continued rise of plant-based diets, non-dairy ice creams and superfoods that are blasts from the past — legumes, apples and cabbage. It can be easy to experience nutrition whiplash in the New Year, but don’t be a victim. Get a jump-start on […]
Yoga: The Alternate Routeto A Stress-free Street
If you are searching for a proven means to attain a healthy body in a healthy mind, then this time-tested system is for you. It is intensively researched and molded into a combined system by the Indian gurus down the ages. Be it spiritual, mental or physical, this technique can be practiced by anybody at […]
The Renowned Conditioning Styles Of The The Latest Mari Winsor’s Pilates Method Workout
With Mari Winsor’s Pilates Method becoming 1 of the greatest maturing types of exercise methods it has picked up oodles of attention on television, Radio and even from movie stars like Daisy Fuentes. In view of the fact that Mari Winsor’s Pilates Method was initiated by Joseph Pilates, a German National, there have been a […]
A Trainer’s Must-have Equipment List
Whether you’re a newly certified trainer or a seasoned trainer who is considering going solo, you’ll need a few pieces of fitness equipment to get started on your training journey. Although there are hundreds of body-weight exercises you can do with your clients, you’ll want some tools to keep them excited and challenged. You can […]