A few days ago, Bian Xiao chatted with a great god in the fitness circle. He told Bian Xiao that if a person's legs want to be the brightest place in his whole body, and his strength is like a pile driver, he must make good use of the equipment.
After listening to his words, Bian Xiao was enlightened, and immediately enlightened. Today, Bian Xiao will share with you a set of leg exercises. Look at the officials and then look down ~
1. Leg flexion and extension when sitting.
This action mainly trains quadriceps femoris. It is usually recommended that you arrange this action after squatting to strengthen the stimulation of quadriceps femoris. When doing this action, don't just sit on the equipment and practice together. The most important task is to adjust your posture.
First of all, everyone should adjust their legs so that the connecting line of the knee joint and the axis of the intervertebral disc on the side of the instrument are on the same line, so as to reduce the burden on the joints and avoid borrowing. Next, everyone should adjust their back posture, keep straight, and let their shoulders sink and the abdominal core tighten.
During exercise, the ascending movement is slightly faster and the descending movement is slightly slower to fully stimulate the quadriceps femoris. In addition, when the action reaches its peak, the correct leg posture is that the two thighs are flush with the ground.
2. Leg lifting with supine equipment
This action can help us train the quadriceps muscles, and different muscles can be trained by using different foot spacing.
Usually, the smaller foot spacing can help us exercise the muscles outside the quadriceps femoris, while the larger foot spacing can exercise the muscles inside the quadriceps femoris. You can choose the foot spacing that is more suitable for you according to your own situation.
When lifting the weight, the toes should exert more force, so that the legs can get more tension, and pay attention to using the quadriceps when lifting. When lowering, tighten the quadriceps femoris, do not lock the joints, and the lowering process should not be too fast. On the one hand, we should stimulate quadriceps femoris more fully, on the other hand, we should avoid rebound.
Sit with your legs clamped
This action is mainly to exercise the muscles inside the thigh, which can be said to be very powerful. Usually, if your movements are standard, you can feel the tearing of the inner thigh muscles when you come down from a group.
When preparing, the upper body should be in a neutral state, the shoulders should naturally sink, and at the same time, the feet should be placed on the pedal and the thighs should be attached to the baffle. After the warm-up action is finished, you can make the muscles in the inner thigh exert strength and push the baffle hard.
It should be noted that after the legs are tightened to the minimum distance, don't abduct immediately, but pause for a few seconds, which can fully stimulate the muscles inside our thighs. Don't spread out too fast. In addition, after the legs are completely opened, don't stop, immediately tighten your legs inward to improve the exercise effect.
Step 4 bend your legs on your stomach
This action is mainly to exercise the muscles of biceps femoris and buttocks. When doing this action, you should first lie on the flat plate, pay attention to make your knees just at the end of the flat plate, and your hips should be close to the flat plate to avoid tilting up. The purpose of this is to avoid the back waist force, or to share the weight with inertia.
Besides, you should keep your back muscles tense. When lifting the equipment, be sure to tighten the thigh and let the strength of the thigh lift the equipment.