Sitting on the leg flexor and extension machine, your lower back should be pressed firmly against the pad. Hold the handles with both hands, let your knees hang naturally, and hook your feet under the footrest.
 It's no secret that strong thighs are crucial for cyclists, especially road racers! Think of Hugoland, who was caught in a wire mesh during a race — that "powerful leg" look is something many riders dream of, right?
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Demonstration and explanation by Song Hongquan, Fitness Coach at Shenzhen Red Cube Fitness Club
The seated leg press is one of the best exercises to target your quadriceps. According to Coach Song, this movement not only helps shape your legs but also improves their appearance. It strengthens the muscles that support your weight while riding, allowing you to maintain more consistent power throughout your ride.
Key Points to Remember:
1. Sit on the leg press machine, keep your lower back against the pad, grip the handles, let your knees hang naturally, and place your feet under the footbar.
When lifting, contract your quadriceps, stretch your calves, and fully engage your quads at the top of the movement. Hold for one second before slowly lowering the weight back down to the starting position.
3. Aim for a tempo of two seconds up and four seconds down for better control and muscle engagement.
Seated calf raises can also be an effective addition to your routine. While the main focus is on the quads, don't forget about your calves — they play a big role in maintaining balance, especially when you're off the saddle during mountain biking or technical trails.
Action essentials :
1. While sitting on the machine, point your toes forward and contract your calf muscles as you lift.
2. As you lower your feet, do so slowly and keep your knees slightly bent. Let your feet relax naturally without locking your joints.
Whether you're training for endurance, speed, or just looking to improve your overall fitness, focusing on these key muscle groups will make a huge difference in your performance and confidence on the bike.
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