Then your ability to do these sports will be much worse. For example, these sports require very high stability, explosive power, jumping ability, running endurance and running speed, and these elements all come from leg strength, that is to say, after your leg strength is improved, these will be directly improved, which is also the main reason why all athletes will try their best to practice leg strength, because leg strength is their basic support on the sports field.
Of course, leg strength is also very important for us ordinary people. As long as we ordinary people strengthen our leg strength safely and scientifically, we can improve our athletic ability at first, and then enhance the protection of our leg and knee joint. We all know that muscles are the best protection for joints. When we strengthen our muscle strength, when I walk, run and ride a bike every day, we will reduce the pressure on our joints. Reducing joint pressure is equivalent to reducing joint wear and delaying the aging of leg joints, because leg joints are the first part of the human body.
In daily physical activities such as walking, running, cycling, etc., it will cause certain wear and tear to the joints of the legs, and these joints will become the first aging parts of the body under years of pressure and wear. We can effectively reduce the pressure and wear on the joints after strengthening the muscle strength of the legs safely and scientifically.
When your muscle strength is enhanced, the stress on your joints will be reduced during exercise, which will protect your joints well and be of great benefit to your body after middle age. As long as you strengthen your legs, your body will be stable after middle age. As we all know, as you get older, your physical stability will gradually decrease with the loss of strength after middle age. The decline in stability means that our sports ability and action ability decline. In this way, our daily activities will become smaller and smaller. When there is little physical activity, the overall physical quality will decline. This is a whole body from prosperity to decline. Although we can't stop these things from happening, we can postpone their arrival.
That is to strengthen the muscle strength of your legs. If the legs have strength, it will delay the decline of physical stability, so that the legs can be well protected. When the legs are good, the mobility will be strong, and then the amount of exercise will be large, so that the overall quality will not drop too fast, and the body will be full of vitality and health. So leg strength training is very important for each of us. It is of great benefit to strengthen leg strength scientifically when you are young.
Today, I will organize a group of bodybuilding exercises for your leg muscles, which can help you improve your leg strength perfectly. When practicing your legs, you must pay attention to the posture of some movements, especially the squat movements. Although this movement is one of the best exercises for leg training, if it is not done correctly, it will cause the risk of wearing joints, so you must pay attention to your posture when training squats. When you feel great pressure on your knee joint during squatting and squatting, it means that your movements are not correct. You should adjust or reduce the weight until you feel that there is not too much pressure on the knee joint when squatting and squatting, which shows that your movements are correct, because the damage to the knee joint caused by the correct squatting is very small, provided that your movement standards are met.
The following ***6 leg muscle group intensive training exercises can effectively help everyone to enhance their leg strength as a whole+differently. During training, do 4 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Action 1, barbell squat, the weight used is gradually increased, and each group does 12-8 times (slow and controlled). Progressive training can better help you find the right training feeling. When training squats, you should do the following.
1; When squatting, the head should be retracted, the chest should stand up, and the lower back should be slightly arched. You should always look forward and never lean forward or look up and down at any time.
2; The grip distance between hands should be equivalent to bench press. Before lifting the barbell, make sure that the barbell bar is supported on the trapezius muscle in a balanced way. After the barbell is lifted, adjust the station distance. Many people were injured when retreating, so they should only retreat to the necessary distance. The station distance should be equal to or slightly larger than the shoulder width. Zhang Kaicheng is 45 feet.
3; Take a deep breath and get down. You shouldn't squat straight, but you should look like you're sitting in your seat. The knee joint should not exceed the toes and should not be adducted. Squat down until the thighs are below the level.
4; Stand up immediately after reaching the lowest point. Don't relax your knees in the lowest position. Start with the heel and straighten your back as soon as possible.
Action 2, barbell hard pull, which is special and consists of two different forms of hard pull. Each group completes hard pumping twice alternately. See the dynamic diagram for details. The weight used is gradually increased, and each group does 15- 12 times (slowly and controlled).
Action 3, using a hexagonal barbell to do hard pulling (no such equipment can be replaced by two dumbbells), is also composed of two different hard pulling actions. See the dynamic diagram for details. The weight used is gradually increased, and each group does 15- 12 times (slowly and controlled).
Action 4: Lift legs with equipment and increase weight training. Each group should do 12- 10 times. It is the best way to reduce joint pressure to control the equipment slowly and reduce shivering during training.
Action 5, the leg of the instrument flexes and stretches, and the weight used gradually increases. Do 15- 12 times in each group (slow and controllable).
Action 6: The leg of the instrument is bent, and the weight used is gradually increased. Each group should do 15- 12 times (slowly and with control).