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- ExRx.net: Lever Seated Leg Curl (plate loaded)
- ExRx.net: Lever Seat Calf Extension (plate loaded)
- ExRx.net: Lever Seated Leg Press
- ExRx.net: Lever Seated Hip Abduction
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Does Going to the Gym Get Rid of Chicken Legs?
Exercises you perform at the gym can help you get rid of chicken legs when you combine aerobic and anaerobic activity and good nutrition. Anaerobic exercises build muscle tissues resulting in the improvement of the aesthetics of your body by toning your muscles and accentuating your natural shape. Typically it will take two weeks to a month to see a change in muscle definition when you are strength training. Before starting, warm up targeted muscles by gently stretching or performing low-intensity cardio and stretch after your workout.
The leg press trains your quads and glutes and will help bulk up your upper legs. While sitting, place the soles of your shoes on the platform, adjust the weight to what feels comfortable and grip the handles. Push the platform away until your legs are almost extended and then slowly bring the platform back until your knees are bent at a 90-degree angle. Perform 10 to 12 repetitions for three sets while resting between sets.
Seated Calf Extension
The seated calf extension targets the gastrocnemius muscles. This exercise will add more definition to your lower legs. While sitting, place the balls of your feet on the platform, adjust the machine to the proper weight, grasp the handles and straighten your legs. Extend your ankles as far as possible and return your ankles to the straightened position. Repeat this exercise 10 to 12 times and complete three sets, resting in between.
Seated Leg Curl
The seated leg curl targets the thigh muscles known as the hamstrings. Building muscle on the back of your upper leg will provide fullness to your entire leg. While seated, push the lever to adjust the leg pads, adjust the machine to the proper weight and grip the handles. Pull the leg pad back by bending your knees and then return your knees to a straightened position. Complete this exercise 10 to 12 times for three sets, resting in between.
Metabolic Changes and Nutrition
When you routinely exercise, your body creates a caloric deficit due to the energy needed to power yourself through a workout. You do not burn a significant amount of calories while strength training, but the muscle you are building will increase your metabolic rate causing you to burn calories faster while resting. To counteract this, it is important to slightly increase your calorie and protein intake through natural and healthy sources like lean meat, nuts and seeds.
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