The Leg Press Exercise Video

The Leg Press Instructions
Step 1
Sit on the machine, leg press and adjust the seat position so your knees are bent a little over an angle of 90 degrees. Keep knees and feet hip.

Step 2
Extend your legs by pressing your heels on the platform. Keep your knees stable and not be shut by extending your legs.

Step 3
Pull your abdominal muscles of the spine to maintain a solid base. This will protect your back from strain. Lower back should be pressed against the floor of the backseat at all times.

Step 4
Exhale as you extend and inhale as you descend. Push a constant motion both in the form above and below. Do not let the weight of falling hard on the way back down. Control your movements all the way down and rebuild once their knees are bent backwards at an angle of 90 degrees.

Step 5
Repeat 20 repetitions and rest for 30 seconds between each set. Three to four sets of leg press will be enough to get your heart and legs worked well.

Tips:
1. Don’t let your legs bend beyond 90 degrees – it’s hard on your knees.
2. For an added calf exercise, press up onto your toes.

I have discussed in other articles on bodybuilding for beginners, it is essential that you take it slow at first to avoid injury. It is very easy for us to dive and try to lift more than they should be increased. Over training is a big problem with that is just beginning. You must take the first 12 weeks of weight lifting, with the main objective is to condition himself for the rest of your career.

This program is a routine 12 weeks and must be performed as follows:

Total Body Workout Weeks 1 to 6 – Training complete after two days per week during the first three weeks. Perform one set of 15 repetitions of each exercise. Over the past three weeks, do 2 sets of 12 repetitions of each exercise to increase the intensity. You can use a little more weight at this point.

Exercises for weeks 1 to 3:

Leg press, lying leg curls, seated cable row, flat bench press, dumbbell press, dumbbell shrug, tricep pushdowns, barbell curls, back extensions, standing calf raises, barbell wrist curls, abdominal crunches.

Leg Press	Lying Leg Curls	Seated Cable Row
flat bench press	Dumbbell Press	Dumbbell Shrug
Tricep Pushdowns	Barbell Curls	Back Extensions
Standing Calf Raises	Barbell Wrist Curls	Abdominal Crunches

Exercises for 4 weeks to 6:

As the week from 1 to 3, but now I do 2 sets of 12 repetitions with more weight.

Exercises for weeks 7 to 12:

Upper Body

Flat dumbbell press, pec dec fly, 1 arm dumbbell row, seated cable row, seated dumbbell press, dumbbell lateral raise, dumbbell shrug, tricep pushdown, barbell curl, barbell wrist curl.

Lower Body:

Smith machine squats, leg extensions, lying leg curls, back extensions, standing calf raise, abdominal crunches, reverse crunches.

Suggestions:

To workout the upper body for 1 to 2 sets of each exercise 10 to 12 repetitions each. For training, the lower body to perform 1 to 2 sets of 8 to 12 repetitions of each exercise. You can do 15 to 40 repetitions of abdominal exercises, increasing intensity as the best.

Switching between the two sets of exercises. In the first week, you end up doing the workout upper body twice lower body workout and after. During the second week of training will lower body twice and the effective upper body at once, etc.

60-90 seconds rest between sets.

Choose an alternate to exercise the opportunity to work the muscles a little differently.

This fitness routine for beginners is designed to condition your muscles and your mind will help you prepare for more advanced training and increasing the large muscles in the long term. Be patient, have not emerged and the reward will be useful.