How to exercise strength in the gym? The exercise of lower limb strength is very important because many people don't pay much attention to it. So it is easy to have some symptoms of lower limb diseases. Let me share how to train lower limb strength. Let's have a look.
How does Zeqi Squat Train Lower Limb Strength 1: This movement can effectively improve core strength. I used a red elastic belt and a 35kg barbell, because this red elastic belt has the strongest elasticity and the smallest lifting jump. I used this movement for lower limb dynamic training day and did it for 3 groups 10 times. I think this action can also be used as a supplement to the extreme strength training day of lower limbs, because it can make you focus on the core and provide a little extra stimulation to your legs. After this, I feel that the core muscles are completely congested. The next day, my leg pain was very light. This action is very suitable as an auxiliary action to improve core strength on leg training day.
On the shelf, Zeki bends forward: I feel the same as Zeki squatting on the shelf when training this movement. I also use a red elastic belt and a 35-pound barbell. I use it as a supplementary exercise of leg strength training day to improve the strength of core and rear chain, and do 3 groups 10 times.
For athletes with higher level and stronger stability, elastic belt's squat before and after lifting heavy objects is an interesting and challenging action. It is easier to install barbell pieces first, and then use elastic belt to hang heavy objects in squat training before and after. Posture movements and half-way movements emphasize core strength, while these movements emphasize leg strength.
Squat: The most challenging part of this movement is to pose for the initial movement. When we lift the barbell and take a step back, the hanging weight will swing greatly, forcing us to keep our core muscles tense all the time.
Front squat: the effect is similar to that of back squat. The main difference is that when the weight jumps, it is more difficult for you to keep the barbell in place. But for senior athletes, this movement is very suitable as an auxiliary movement of leg training day to improve the overall stability.
How to Train Lower Limb Strength 2 How to Train Lower Limb Strength
Load-bearing squat
Barbells are placed behind the neck and shoulders. Hold the pole with both hands, stand up straight, hold your chest and abdomen, and keep your back muscles tense. Then kneel down until the knees are completely flexed, then stop, straighten your legs and stand up with the contraction force of the quadriceps femoris, so that the quadriceps femoris tightens and stops. Get down again. There are two ways to breathe in this movement: exhale when squatting under light load and inhale when standing up; Under heavy load, inhale first, then squat down, exhale before standing up, inhale again and stand up. In practice, when doing the last few squats, such as shortness of breath, you can also breathe several times after standing up to absorb more oxygen. When doing movements, your mind should focus on the quadriceps femoris. This action can also be practiced by holding dumbbells in both hands or carrying sandbags and rice bags on your shoulders. Sit with your legs straight, wear iron shoes (dumbbells or sandbags can also be tied to your feet), straighten your legs with the contraction force of quadriceps femoris, tighten quadriceps femoris as much as possible, stop for a while, and then put it down and do it again. Inhale when the calf is straight, and exhale when the calf is lowered. Thought should focus on quadriceps femoris. Both calves can be straightened at the same time or alternately.
Bend your legs on your stomach
Wear iron shoes on the prone stool (dumbbells or sandbags can also be tied to your feet). With the help of the contraction force of the biceps femoris, make both calves bend towards your thighs at the same time, tighten the biceps femoris as much as possible, stop for a while, and then put it down and do it again. Inhale when the calf flexes and exhale when it is lowered. Thought should focus on biceps femoris. The load-bearing person who lifts the Lift heel upright puts the barbell behind his neck, and his feet stand on a board with a thickness of 10cm, with his heels exposed. Lift the heel with the contraction force of the calf triceps, so that the calf triceps can be tightened as much as possible, stop for a while, and the heel falls until it falls below the board, and can't be lower. Then do it again. Inhale when lifting the heel, and exhale when lowering the heel. Attention should be focused on the triceps surae. The board is placed under the foot to fully stretch the triceps surae. In this way, when lifting the heel, you need more strength to get a more thorough exercise of the triceps surae. The action is the same as the weight-bearing squat, except that all the toes are used to bear the weight when squatting and standing up. When the legs are completely straight, put down the heel to relax the triceps of the calf, and then raise the heel to support the body with toes. Inhale when you stand up, exhale when you squat down, and focus your thoughts on the triceps surae.
Heel of sitting load-bearing elevator
Sitting posture, the barbell is placed on the thigh, close to the knee, with both hands holding the rod, the sole of the foot stepping on the board with a thickness of 10 cm, and the heel exposing the board. Lift the heel to tighten the triceps as much as possible, stop for a while, and drop the heel below the board until it can't be lower. Then do it again. Inhale when lifting the heel, and exhale when lowering the heel.