Leg Curl Machine - Pembina Trails School Division
Contents
1. F ine aay a ce Richi iaai Lying Leg Curls Qe T E AETA AEN SAFE WORK PROCEDURE Page 1 of 2 A Community of Learners Committed to Excellence LOCATION WRITTEN BY BY APPROVED BY BY DATE DATE CREATED LAST REVISION REVISION Shaftesbury High School Room ALC weight room Paul Bryant S amp H Committee June 20 2014 Subject PE HAZARDS PRESENT ADDITIONAL REQUIREMENTS v Pinch Points v Equipment Room Orientation and Teacher Instruction v Musculoskeletal Injuries MSI Repetitive Strain v Wear appropriate footwear Shoes must be fully Y Sprains amp Strains enclosed no open toes E g sandals v Close fitting clothes must be worn Remove strings hanging from pullovers sweaters EQUIPMENT PICTURES VISUAL HOW TO USE i oA wa i SAFE WORK PROCEDURE 1 Select appropriate resistance and adjust seat Make sure pin is securely in place and avoid pinch points on machine 2 Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs just a few inches under the calves Tip Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more Lying Leg Curls C PEMBINA TRAILS SCHOOL DIVISION SAFE WORK PROCEDURE Page 2 of 2 A Community of Learners Committed to Excellence favorable for hamstrings recruitment 3 Keeping the torso flat on the bench ensure your legs are fully stretched and grab the side handles of2. the machine Position your toes straight or you can also use any of the other two stances described on the foot positioning section This will be your starting position 4 As you exhale curl your legs up as far as possible without lifting the upper legs from the pad Once you hit the fully contracted position hold it for a second 5 As you inhale bring the legs back to the initial position 6 Repeat the movement for the desired amount of reps 7 Once completed stand up and dismount the unit carefully 8 Ifatany time you feel faint dizzy or experience pain stop and consult your physical education teacher VARIATIONS gt The three foot positions give you three exercises gt Itis also possible to use one leg at a time for better isolation Adjust resistance appropriately WS amp H Act W210 Section 9 3 1 Regulations Part 16 Section 16 1 16 8 Part 2 Section 2 1 2 2 2 7 2 9 2 14 Manufacturers User manual
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