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Upper folding machine is an exercise as a rear thigh muscles. It is appropriate to implement the beginner, intermediate and advanced fitness and bodybuilding enthusiasts. There are many different machines that offer a variety in the performance of hip bending, but the motive circuit, ie worker muscle complex remains the same.

Contraindications

Properly executed, the exercise will not be a serious health risk to the musculoskeletal system. Certain errors in implementation can lead to muscle strains and back pain. Cramps in the hamstrings are a common problem in its implementation. This is corrected with the inclusion of 1-2 series of heating any exercise for calves.

Involved muscles

Dynamite
Rear thigh muscles (Biceps femoris, Semitendinosus, Semimbranosus)

Synergists
Calves (Gastrocnemius)
Knee flexor (Popileteus)
Sartorius
Gracialis

Extras and dynamic stabilizers
Lift of the legs (Tibialis anterior)
Quadriceps middle chapters (Rectus femoris)
Gluteusi (Gluteus maximus) in a variant of unilateral implementation of facial poluleg for knee support
Right abdominal muscle
Obliques (Obeliques) Option of unilateral implementation of facial poluleg for knee support
Long dorsal muscles (Erector spinae) for option of unilateral implementation of facial poluleg for knee support
Adductor (Adductors) in focus with your feet together.

Options

Machines according to body position
From front poluleg with knee support - allows the implementation of unilateral folding.
From the front leg - a common configuration of the machine. Allows all types of performances in terms of consistency. Removed the stabilizing role of gluteusite increases the stabilizing role of abdominal muscles.
From the seat - a popular option. Most often lifted load the waist even in poor stabilization. Suitable for beginners. Allows execution in all versions of the sequence.
Of standing - a rare machine. Allows only unilateral folding. Gives good conditions for emphasis. Stabilization is difficult.

Under the heading "knees-ankles-feet"
Collected knees, ankles and collected contacting steps - even distribution of folding role of dynamite, all muscles and muscle heads.
Splayed knees, ankles apart, parallel steps evenly distributed between folding. Good option to check the power imbalance left-right or bilateral internal / external. At the peak point in the strongest muscle group dominates and bends his knees and ankles inwards or outwards.
Splayed knees, ankles apart, open outside stairs - Actually slightly turning the knees outward. The emphasis is on the outer part of the rear thigh muscles (Biceps femoris). Tightening of the gluteal muscles improves control in focus.
Stifle the width of the pelvis, ankles deeper than your knees, feet close (fingers inwards) - gets slightly turning the knees inward toward the body axis. The emphasis is on internal folding muscles (Semimembranosus, Semitendinosus).

According to the sequence of execution
Unilateral - unilateral deployment (only one foot) allows you to concentrate on working muscle. This option is used for shaping the folding of the thighs.
Bilaterally - performance bilaterally (with both legs simultaneously) is the most popular and most effective. You can use it for weight and shape - it depends on your working weight.
Consistent - in successive unfolding perform one repetition with one foot, then one iteration and the other leg and so - until the end of the series. This option allows for long series, reduces neural fatigue and increases the threshold before passing mode of oxygen deficiency. It is used to increase the total amount raised for more power and aerobic endurance. In order isolation and alignment of asymmetric development in the thigh - left-right or power imbalance between domestic and external sector in the hips.

Method of execution

Performance
Adjust according to your unit growth, especially the length of your legs.
Select work burden.
Get comfortable on the unit and grab handles for better support.
Choose a position for your knees, ankles and feet.
Bend legs at the knees until your knees do not go right corner shortly after.
Relax controlled, stopping just before they fully unfold.
Repeat.

Recommendations
If you perform the movement with an emphasis on load amplitude shorten the work, will not be charged excessive knee flexor.
If you perform the movement with an emphasis on load amplitude shorten the work, will not be charged excessive knee flexor.

Relevance

Hip folded may be used for mass and topography of folding of the thighs. You must include them in your workout, regardless of their level of development. Place them after quadriceps exercise for sartorius (squat, leg presses, squat Haken, hip expanded).

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