When you are young, you must strengthen the training of leg muscle strength and strengthen the self-protection ability of the leg, because the leg is an important force to support the body. Without intensive training of leg muscles, long-term body pressure will cause serious wear and tear on the joints of the legs, which is also the main reason why people get old first, because the legs support the weight of the whole body and are long-term exercise, which leads to the long-term high pressure on the bones and joints of the legs. Without effective relief and protection, the legs will age ahead of other parts. Paying attention to the training and maintenance of leg muscle strength at ordinary times can effectively delay the aging of legs. Strong muscles can better protect the body and enhance the stability and basic sports ability of the body. For those who love running and large-scale ball games, it is necessary to strengthen the training of leg strength. Strong leg strength can ensure the body to be more stable at high speed.
Today, Bian Xiao arranges a set of perfect leg strength exercises for you, which can effectively help you to better train and improve your leg strength. This thigh training program is composed of many strong movements. For practicing thighs, it is also flow control. Control the weight of each use, whether using free weight or fixed equipment, try to complete the action within a standard and control it slowly, and try to achieve peak contraction. Some movements in this training are quite special, and the method of gradually increasing weight and super group is adopted.
The following 7 leg training movements should be done in 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, use fixed instruments to bend the legs, and the weight used will gradually increase. Every 1-2 group will increase a certain weight, and each group will do 15- 10 times (slowly control the weight to completely contract the muscles).
Action 2: Use the fixed equipment to lift the legs, and the weight used will gradually increase. Every 1-2 group will increase a certain weight, and each group will do 12-8 times (slowly control the weight to make the muscles contract completely).
Action 3: When standing, use dumbbells to do hard pulling, and the weight used will gradually increase. Every 1-2 group will increase a certain weight, and each group will do 12- 10 times (slowly control the weight to make the muscles contract completely).
Action 4: Bend your legs and extend your legs with a fixed instrument in the sitting position, and the weight used will gradually increase. Every 1-2 group will increase a certain weight, and each group will do 12- 10 times (slowly control the weight to make the muscles contract completely).
Action 5: Use body weight+fixing equipment+elastic belt to do squat. This action is very violent. He strongly recommends that the weight be kept unchanged, and each group should do 12- 10 times. Try to control this movement when squatting and getting up.
Action 6+ Action 7 constitute a super group-do sumo squats with barbells 12- 10 times to complete Action 6, and then finish it directly without rest-Action 7 is a super group with small barbells to do sumo hard pull 12- 10 times to complete Action 7, so the choice of weight is very important.