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Hip expand an isolated exercise, train thighs. Playing for the purpose of specialized machines. The brand here is irrelevant. Its implementation requires no prior experience, but only instructions for setting training machine.

Contraindications

People with injuries in the knees, no matter whether it is for joints, ligaments and muscles is to exercise care in selecting the burden of its implementation.

Involved muscles

Dynamite
Hip quadriceps muscles, quadriceps (Quadriceps femoris)

Synergists
No synergists, the movement is isolated.

Extras and dynamic stabilizers
Adductors, for variants with an emphasis
Folding of the forearm (Wrist flexors)
Right abdominal muscle (Rectus abdominis)
Long dorsal muscles (Erector spinae)
Other - this includes a wide group of muscles that help stabilize the body to the machine, depending on where they are attached handles her

Options

According to the sequence
Unilateral (only one leg) - this implementation makes it possible to concentrate on working muscle of one leg. This whole series is implemented unilaterally. Administration of options is limited and serves mainly to overcome the difference in power / mass of both hips in case of imbalance.
Bilaterally (with both legs simultaneously) - this is the most popular option. Besides enabling you to work with the highest burden bilaterally performance offers an opportunity to compare the strength and feeling of fatigue on the left and right quadriceps.
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 is used to reduce fatigue and allows longer runs. Apply for more power in the quadriceps strength. Allows better Glycogen depletion in less condensed lactic acid. Preferred by bodybuilding fans.

According to focus
External heads (Vastus lateralis) - knees and ankles are the width of the pelvis in the entire range of motion. Feet and knees are slightly rotated inwards.
Inner Chapters (Vastus medialis) - knees and ankles are the width of the pelvis in the entire range of motion. Feet and knees are slightly rotated out.
Neutral - evenly distribute the load. Knees and ankles are the width of the pelvis in the entire range of motion. Feet pointing up - neither in nor out.

Method of execution

Preparation and implementation
Adjust your appliance height and length of your legs.
Select burden sit back and select an item for your feet.
Catch up on the handlebars and tighten the muscles of the torso.
Raise the weight by starting to expand his feet.
Hold at the point of maximum load.
Lower controlled.
Repeat until the end of the series.

Recommendations
Do not fold your legs at the knees to the maximum position. Leave a little, but enough distance between the bases of legs, so drop by gravity, your hips have a point of rest. Besides all this will prevent your joints in case of failure of abrupt drop in the lowest point of the movement.
Do not pick up his knees during the series, keep them parallel.
If you back, try not to rocking your body during exercise.
If you have a backrest, not detachment from her body during exercise.

Relevance

Fitness and bodybuilding enthusiasts can include hip deployment after basic exercises. Third or fourth session of training for the hips is the place opened it, when seeking to increase muscle mass and strength in the quadriceps.

Lovers of conditioning programs can benefit from the insulating nature of hip expand to overcome bilateral muscle imbalance, or to strengthen the quadriceps in the event that there is a power imbalance between the folding and unfolding of the same leg.

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