The Body Sculpting Bible for Women (34 page)

Make sure that once you get to the fully extended position of the exercise, you don’t just let the leg drop but slowly return back to the beginning of the movement.

As you reach the bottom, do not rest! Slowly and smoothly lift the roller pad with your shins back to full extension. Always make sure that you are going through the full range of motion for these exercises as doing so will provide the maximum muscular development.

FAQ:

I’ve seen people using lots of momentum when they do this exercise. Should I move as much weight as possible, even if I don’t feel my quads being stimulated?

ANSWER:

The purpose for doing any exercise is to stimulate the muscles you are working. In other words, if you don’t feel the muscle really contract (especially at the top of the movement), and you instead feel your joints taking the brunt of the exercise, you are doing more harm than good to your body.

The point of this exercise is to put full emphasis on the front of your thighs (quadriceps). If you don’t feel these muscles working, you’re either going too heavy or you may not be a good fit for that machine. Some are built for a different shape of body. Make certain that your lower back is supported by the back pad and that the backs of your knees lie flush against the seat pad. Adjust the shin pad so that it is between the top of your foot and your shin.

If that doesn’t work, try another leg extension machine and go just heavy enough so that it is a challenge, but not where you need momentum and joint support to move the weight. You should not be using momentum. If you are, the weight you are using is too heavy.

Adductor Machine

The Adductor Machine is a great isolator for the inner thigh muscle group. Make sure you do not set the machine to too wide of a position. To increase the challenge of this exercise, sit straight up without resting your back against the back pad as you perform your repetitions.

PROPER ALIGNMENT

Sit on the machine with your back straight and head in line with your spine.

Position the pads on either side so that they rest against your inner thighs.

Select the weight you choose to use.

Use the handles at the side of the machine to adjust the width (range of motion) between your legs. In general, he width should cause you to feel some tension in your inner thighs in the start position but not place great strain on them.

TECHNIQUE AND FORM

Once you arc in the proper position, exhale as you bring your legs towards each other, maintaining tension throughout the movement.

Pause for a moment at the top of the movement to eliminate momentum.

Inhale as you separate your legs and return to the starting position. Repeat for the suggested number of repetitions.

If you have to exert a lot of effort to bring your legs together, or begin to compensate by using your back or torso, you need to either lighten the weight or reduce your range of motion (the width between the pads).