First of all, this is a single joint exercise, so its exercise location is more accurate. What can be stimulated is quadriceps femoris, supplemented by hip flexors and abdominal muscles. Although it affects less parts, quadriceps femoris is very important to your thigh.
I believe this action will definitely appear in most people's leg training menus, so it still plays a great role, so where should we put it? Generally placed in the middle or combined with leg flexion.
So the reason for doing this is that it can give us a strong sense of pumping during training, so that you can stimulate the quadriceps femoris most effectively when other muscles rest, so if you put it in the middle, you can also let other muscles rest.
In fact, Strand 4 is a highly tolerant part, which means that the amount of training has no effect on it in general. For example, if you walk or even run for a short time, it will recover quickly. If you want to strengthen it, you must bend and stretch your legs, which is a simple and effective action.
High endurance does not mean that you can practice unscrupulously in training. The amount of training should be well grasped. You can't practice if you have too little. If it is too much, it will take you a long time to recover and even have a bad effect on your muscles, so you should grasp this degree.
First, sitting posture
Obviously, this action is always done sitting, but sitting should also be standardized. After sitting down, make your back in close contact with the chair, and so should your lower thighs, especially those near your knees. Don't let it leave the seat, so that the thighs can be tightened.
Second, the position of the knee.
The most important point of this movement is that the knee should be in line with the axis of the instrument, which is the center of the rotating part. If not, you will find it difficult to rotate and it is easy to cause great damage to your knees.
Third, keep it close
Although our goal is to keep the whole body tight when doing it, it can be the most effective stimulation. If you are weak, it will be difficult to lift your legs, and you don't want to do it after a few times. In order to keep the pump feeling, tightness is very important.
Fourthly, centrifugal stage.
When the lower leg is lifted and the rear shaft returns to its original position, you need to control it to fall, which will create more tension for you. If you fall freely, you will not only have no tension but also be easily injured.