🗒️ Beginner’s Machine Leg Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Beginner Leg Machine Routine: Pyramid Workouts for Effective Results
✋ Tips for Effective Preparation!!
- Machine exercises have a low risk of injury, but without a systematic approach, the effectiveness is limited!
- If you are a beginner, I recommend pyramid workouts. Start with lighter weights and gradually increase to the maximum weight you can handle.
- Although it is a machine exercise, warm-up exercises are essential! Make sure to warm up before starting any workout routine.
📝 Exercise list
Click on the exercise for detailed instructions.
V Squat
How To
- Place your waist against the machine and stand upright in the basic squat position.
- Lower your legs until your legs form a L-shape while applying force to your stomach so as not to bend your back.
- While feeling the stimulation of your quadriceps (thighs) and hips, push down with the soles of your feet and stand back up.
Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a lighter weight to focus on proper form and technique.
Keep your feet shoulder-width apart and toes slightly turned out.
Engage your core and keep your back straight throughout the exercise.
Lower your body down by bending your knees and pushing your hips back.
Keep your knees in line with your toes and avoid letting them collapse inward.
Push through your heels to stand back up and fully extend your hips at the top.
Leg Press
How To
- Sit down to the machine so that your hips and back are fully attached to the sitting pad.
- Your feet should be shoulder-width apart.
- Narrow your feet will affect your outside of the thigh, wide your feet will affect the inside.
- Remove the safety pin, feel the weight and bend the knee.
- Lower the weight plate to a depth where the hips and waist do not float from the pad.
- While maintaining the strength in the abs, push up the weight plate.
Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight and gradually increase as you get stronger.
Position your feet shoulder-width apart on the footplate.
Keep your back flat against the backrest throughout the exercise.
Push through your heels and extend your legs fully, but do not lock your knees.
Control the weight as you lower it back down, keeping tension in your muscles.
Breathe out as you push the weight up and breathe in as you lower it down.
Leg Extension
How To
- Adjust the machine so that the chair is right below the knee and the pad part is set slightly above the ankle.
- While keeping the hips attach to the chair, push up the pad with the thighs’ strength.
- Slowly bend your knees while maintaining muscle tension.
sets: 3 sets
reps: 8~10 reps
Rest time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight and gradually increase as you get stronger.
Keep your back straight and your core engaged throughout the exercise.
Focus on squeezing your quadriceps at the top of the movement.
Control the movement and avoid using momentum to lift the weight.
Breathe out as you extend your legs and breathe in as you return to the starting position.
Perform the exercise in a slow and controlled manner to maximize muscle engagement.
Standing Calf Raise
How To
- Place your shoulders under the weight pad, hold the machine with both hands and stand.
- Use the power of your calves to lift your entire body up.
- Slowly lower your body while maintaining tension on your calves.
Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec
🤖 CHAT GPT 코치의 의견을 들어볼까요?
Start with your feet shoulder-width apart and your toes pointing forward.
Place the balls of your feet on the edge of a step or a raised platform.
Keep your core engaged and your back straight throughout the exercise.
Raise your heels as high as possible, lifting your body weight onto the balls of your feet.
Hold the position for a second, then slowly lower your heels back down to the starting position.
Repeat for the desired number of repetitions.
Cable Hip Abduction
How To
- Stand with one foot on the side of the cable machine and connect the cable to the other ankle.
- Raise the foot connected to the cable sideways as high as you possible to the side of your upper body.
- Feel the stimulation of the buttocks and slowly lower your leg.
Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight and gradually increase as you get stronger.
Keep your core engaged and maintain good posture throughout the exercise.
Focus on squeezing your glutes as you lift your leg out to the side.
Control the movement and avoid swinging or using momentum.
Perform the exercise in a slow and controlled manner to maximize muscle activation.
Don’t forget to breathe and exhale as you lift your leg and inhale as you lower it.
Hip Thrust Machine
How To
- With your upper back lying on a bench, keep your feet firmly on the ground.
- Push your lower body upwards with the force of your glute. (At this time, be careful not to bend your back too much.)
- Slowly lower your lower body to relax your hip muscles.
Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight and gradually increase as you get stronger.
Position your feet shoulder-width apart and flat on the foot platform.
Engage your core and squeeze your glutes as you lift your hips off the seat.
Keep your back straight and avoid arching or rounding your spine.
Lower your hips back down slowly and with control.
Focus on feeling the contraction in your glutes throughout the movement.
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