The Body Sculpting Bible for Men by James Villepigue

Author:James Villepigue [Villepigue, James]
Language: eng
Format: epub, pdf
ISBN: 978-1-57826-437-7
Publisher: Hatherleigh Press
Published: 2012-08-27T16:00:00+00:00

Before you begin the exercise, lightly grip the handles provided or grab the front of the seat on each side of your legs.

TECHNIQUE AND FORM

Begin the exercise with your legs totally relaxed and your shins behind the roller pad positioned at the bottom.

Isometrically contract the quad muscles and slowly begin to lift the weight by lifting the roller pad with the shins.

As you extend upward, stay in control by allowing the quad muscles to lift the weight. Do not use momentum or leverage. This is a very easy exercise to cheat on by using quick bursts of momentum at the bottom of the movement, or by leaning back and using leverage to lift the weight.

As you reach the point of full extension, when the part of your leg below your knee is extended and as close as possible to being in a direct line with your upper thigh, focus only on fully contracting the quad muscles. Sometimes people have the tendency to go through the exercise motions without consciously contracting the muscles that are supposed to be lifting the weight. As long as you make a great effort to squeeze or contract the quad muscle fully at the top of full extension, you will be taking full advantage of the exercise.

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.

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