![]() Now, you may be wondering how on earth can an MRI scanner measure muscle activation, but it actually can do quite well Now, this is super simplified. measure the muscle activation of deep muscles. And then they measured muscle activity using MRI. Many leg extension machines actually offer you at a full 90 degree angle when you sit fully upright. So it’s one of the conditions here.Īnd then the other was 80 degrees, which is like upright about how I’m sitting right now, almost 90 degrees, so almost fully upright. You’re kind of like this 45 degree angle or so, That’s how I’ve always coached it. ![]() So like this, this is typically how I recommend it to clients, set the leg extension seat way back and then you’re leaning back. They had some of these machines, I think Vince Gironda had one of these machines that was actually pretty cool based on, I presume same rationale that you would involve the rectus femoris more when you are leaning back and one time leaning back almost 45 degrees, 40 degrees in the study. one time they did it kind of a lying leg extension. They had them perform a leg extension in three different manners on three different visits, which you can see here. Yes, bodybuilders, not your average untrained subjects, post-menopausal women or something. But first, let’s just get to the main findings what they actually did. I’m going to talk about that in the second part of the video. Actually, I’m super excited about this study because they did something that I wanted to do for a long time. Probably the only stimulus actually based on research we have so far for muscle growth. If you cannot effectively generate muscle tension, then you can’t effectively provide stimulus for most hypertrophy because mechanical tension on the muscle is the primary stimulus. You cannot effectively generate muscle tension. in a less extreme scenario, when the muscle is not so bunched up that you literally cannot perform the movement any more than you still cannot effectively form cross bridges, which means you cannot effectively perform an exercise. The actin myosin parts of the muscle are too bunched up to form effective cross bridges any more and you cannot perform the movement. The rectus femoris is literally too short. But when my leg is fully flexed the hip is flexed, you can’t do it anymore.Īnd that’s called active insufficiency. of course, I can fully straighten my leg right now. cannot fully straighten your leg when you are flexing the hip. So I’m shortening it at the hip and I’m also shortening it at the knee, then this happens so it doesn’t go up any further than that. And if I now want to contract it at the knee as well. So it crosses the hip and the knee.Īnd as a result of that, it shortens when you lift up the leg because it’s now contracting at the hip. And when you want to activate this muscle, you have to take into account that it’s bi-articular. So the rectus femoris is the muscle of the quads in the middle of the quads here. 90 degree angle is actually very suboptimal because it does not allow you to involve the rectus femoris to the full extent. Doing it over a press is also not ideal technique and also doing a leg extension military posture, sitting fully upright. ![]() I actually did a video on this for my last video on that military posture. We have this idea that good technique is always military posture. But secondly, and that’s the aspect of this video, it’s that they don’t lean back. One is the range of motion, which most people don’t do fully. You would think, what can you possibly do wrong during a leg extension? But there are a few things you can do wrong. Colorado Springs, Colo.: National Strength Training and Conditioning Association 2016.Some time ago I posted an article saying that most people do their leg extensions in a suboptimal manner. In: Essentials of Strength Training and Conditioning. Wolters Kluwer Health Lippincott Williams & Wilkins 2018. In: ACSM's Guidelines for Exercise Testing and Prescription. General principles of exercise prescription. Physical Activity Guidelines for Americans.Four types of exercise can improve your health and physical ability.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |