Jalkaprässi painopakkalaitteessa
Jalkaprässi painopakkalaitteessa
pohkeet pakarat takareisi
{id: leg_press}
Historia
Liikeen ohjeet
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Historia lukuina
Salikerta
1. Sarja
2. Sarja
3. Sarja
16.06.2026
77.0 kg x10 77.0 kg x10 88.0 kg x10
25.01.2026
101.0 kg x10 109.0 kg x10 117.0 kg x10
22.01.2026
101.0 kg x10 109.0 kg x10 117.0 kg x10
16.01.2026
101.0 kg x10 101.0 kg x10 117.0 kg x10
10.01.2026
101.0 kg x10 101.0 kg x10 117.0 kg x10
09.12.2025
101.0 kg x10 101.0 kg x10 117.0 kg x10
31.10.2025
93.0 kg x10 109.0 kg x10 125.0 kg x10
23.10.2025
101.0 kg x10 101.0 kg x10 117.0 kg x11
17.10.2025
93.0 kg x10 101.0 kg x10 109.0 kg x10
03.10.2025
93.0 kg x10 101.0 kg x10 101.0 kg x12
21.09.2025
93.0 kg x10 101.0 kg x10 101.0 kg x10
18.09.2025
85.0 kg x10 101.0 kg x10 101.0 kg x10
12.09.2025
85.0 kg x10 85.0 kg x10 101.0 kg x11
03.09.2025
85.0 kg x10 85.0 kg x10 93.0 kg x15
29.08.2025
77.0 kg x10 85.0 kg x10 85.0 kg x15
25.08.2025
77.0 kg x10 85.0 kg x10 85.0 kg x12
20.08.2025
77.0 kg x10 85.0 kg x10 85.0 kg x11
16.08.2025
77.0 kg x10 77.0 kg x10 85.0 kg x10
13.08.2025
77.0 kg x10 77.0 kg x10 77.0 kg x10
10.08.2025
69.0 kg x10 69.0 kg x10 77.0 kg x12
13.07.2025
29.0 kg x9 61.0 kg x12 69.0 kg x12
Vastus
{
"description": "Vastus",
"data": {"url" : "assets/charts/kuntodata.csv"},
"transform": [{"filter": "datum.liike==='leg_press'"},
{"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}],
"layer": [
{
"mark": {"type": "area", "color": "orange", "line": true, "point": true},
"encoding": {
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}},
"y": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "max" },
"y2": {"field": "paino", "type": "quantitative", "title": "Vastus", "aggregate": "min"}
}
},
{
"mark": {"type": "point", "color": "red", "shape": "circle", "size": 40},
"encoding": {
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"},
"y": {"field": "fail", "type": "quantitative"}
}
}
]
}
Salikerran enimmäispaino ■ Vaihteluväli
Sarjaa ei tehty loppuun.
Toistot
{
"description": "Toistot",
"data": {"url" : "assets/charts/kuntodata.csv"},
"transform": [{"filter": "datum.liike==='leg_press'"},
{"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}],
"layer": [
{
"mark": {"type": "area", "color": "lightblue", "line": true, "point": true},
"encoding": {
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}},
"y": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "max" },
"y2": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "min"}
}
},
{
"mark": {"type": "point", "color": "red", "shape": "circle", "size": 40},
"encoding": {
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"},
"y": {"field": "fail", "type": "quantitative"}
}
}
]
}
Salikerran enimmäistoistot ■ Vaihteluväli
Sarjaa ei tehty loppuun.
Voluumi
{
"description": "Kokonaisvoluumi",
"data": {"url" : "assets/charts/kuntodata.csv"},
"transform": [{"filter": "datum.liike==='leg_press'"}, {"calculate": "datetime(2026, 5, 19)", "as": "today"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}],
"layer": [
{
"mark": {"type": "line", "color": "red", "point": true},
"encoding": {
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true}},
"y": {"field": "voluumi", "type": "quantitative", "title": "Kokonaisvoluumi", "aggregate": "sum"},
"tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"}
}
},
{
"mark": {"type": "rule", "color": "red"},
"encoding": {
"x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"},
"y": {"value": 0}
}
}
]
}
● Salikerta
Kokonaisvoluumi