bending the legs in the simulator sitting

Bending the legs in the simulator sitting — technique exercises:

1. Adjust the simulator, select the desired weight. Sit on seat, push the back against the seat back.
2. Place the feet under the roller, and the locking lever will secure at the hips slightly above the knees as shown in the figure. Grasp the sides of the handle. This will be your initial position.
3. On the exhale, moving only the lower part of the legs, bend the legs. Keep the lower back arched and the torso is stationary. Hold feet for a few seconds at the end to ensure the maximum reduction of the external muscles of the thighs.
4. On the inhale, slowly straighten legs, returning to its original position.
5. Complete the required number of repetitions.

Variations: at three different points stop you complete three exercises for different parts of the hip muscles.