Extension chair: benefits and how to use it –

The leg extension chair is a popular machine at the gym for anyone looking to train their lower body. Below, we teach you its benefits and how to use it.

WHAT IS THE EXTENSION CHAIR

It’s a weight machine that involves you sitting on a padded seat and using a lever or cable attached to weights to create resistance as you extend your legs. Of the many machines that exist, this is one of the oldest and most effective for strengthening and toning your legs.

WHY IS THE EXERCISE IN THE EXTENSIVE CHAIR FOR?

The leg extension is almost exclusively an exercise to develop the four muscles that make up the quadriceps, so it’s perfect for anyone wanting thicker thighs.

Excellent for one-sided training

The chair also provides an excellent opportunity to train unilaterally (one side of the body or one limb at a time), minimizing strength asymmetries.

Training unilaterally is a great way to help get out of muscle imbalances, recruit more muscle, and get a better sense of how much we lean on our dominant side when doing bilateral lifts.

With more developed legs, you also increase the ability to resist training such as running and swimming, in addition to increasing speed in these modalities, as the larger muscle provides more momentum.

great for rehab

The closed nature of the lift and total isolation of the quadriceps means that people with shaky knees, whether from a recent injury or long periods of inactivity, can work their quadriceps without risking strain on the tendons and ligaments around the knee.

WHAT IS THE DIFFERENCE BETWEEN THE EXTENSOR CHAIR AND THE FLEXORA CHAIR?

While the extensor works the muscles in the front of the leg, the flexor works the hamstrings, which are below the glutes.

HOW TO USE AN EXTENSION CHAIR

To use the leg extension machine effectively, follow these steps: Sit in the chair and place your feet under the pad in front of you. The front of the heel should be snug behind the pad. Adjust the seat so that your lower back is supported. Extend your legs forward, exhaling as you do. Pause for a second, then inhale slowly as you return to the starting position. Repeat this for as many reps as you like.

.

CAN YOU DO IT EVERY DAY?

No. It is always necessary to wait at least 24 hours after working a muscle in the gym to work it again.

HOW MANY SERIES SHOULD I DO?

This will depend on your objective. If you just want to tone up, 3 sets of 12-15 reps, using a weight that causes strong (but not maximum) resistance for you, is ideal.

If you want to increase the muscles in the region, the ideal is to do 3 sets of 8 to 10 repetitions, using the maximum weight you can lift.