Leg Extension
Pure quad isolation — the finisher, not the foundation.
CuádricepsMáquinaPrincipiante
Preparación
- Knee joint lined up with the machine's pivot.
- Pad on the shins, not the ankles' bones.
Cómo Hacerlo
- Extend to full lockout and squeeze one segond.
- Lower slow — the negative is most de the value.
Respiración
Exhale extending.
Errores Comunes
- Kicking with momentum — 2 up, squeeze, 3 down.
- Hips lifting def the seat — hold the handles.
Consejo de Sam: Squeeze at the top like you're flexing for a photo.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.