Leg muscles include thigh muscles and calf muscles, as well as the front, back, inner and calf muscles of thigh muscles. When you exercise, you can fully and evenly stimulate the leg muscles by training all the leg muscles in place. Some fitness whites frequently use a kind of equipment or keep an action training for a long time because they don't understand the structure of body muscle groups and are not skilled in using fitness equipment. It leads to uneven muscle stimulation, muscle mass, and finally imperfect physical training.
Today, Bian Xiao recommended several training methods to everyone, hoping to help them train leg muscles in all directions.
1.？ Smith? deep squat
Smith Squat is a simple and safe instrument specially developed for small white gymnasts in the gym. The main training sites are quadriceps femoris and gluteus muscle of anterolateral thigh.
When you start training, you should increase the weight on the squat rack according to your actual situation to reach the weight range you can bear. Open the back button of the squat frame, lunge your legs first, and put a single pole on your shoulder blade to keep the balance between your left and right shoulders. Then spread your legs shoulder-width, keep your back straight, squat your hips back and down, and keep your knees above your toes. It is suggested that each group 15~30 times, with 3~4 groups as the best, and the rest time should not be too long.
Sit with your legs tucked in
Sitting posture, leg adduction, barking? Leg clamp? , is the training equipment on the inside of the leg. Adjust the weight first when you start training, and adjust the weight that suits you according to your own tolerance; Keep your back straight, lean back against the back cushion, hold the handles on both sides with both hands, and keep exhaling. The legs clamp the inner plate from the outside to the inside, exhale when clamping inward, and inhale when releasing outward. Suggestion 15~30 times/group, 3~4 groups.
Step 3 bend your legs on your stomach
Prone leg flexion is mainly aimed at training biceps femoris on the back of thigh. When starting training, first adjust the weight to ensure that the weight is moderate, and friends with a certain foundation can increase it moderately to achieve the effect of fully stimulating muscles. This action is very simple. Lie prone on the instrument, hold the handle under the instrument pad with both hands, make sure that your feet are behind the two foot clips at the end of the instrument, and then keep breathing training.
Step 4 stand on the barbell and lift your heels
Standing barbell and lifting heels is a training method for calf muscles. Stand with your feet shoulder width apart, put the barbell on your shoulder blades, keep your back straight, stand on tiptoe, stand on tiptoe to the highest point, then slowly fall back, keep exhaling during the process, exhale when you stand on tiptoe, and fall back to inhale.
In addition to the above actions, hard pulling, barbell squat, kicking, leg lifting, lunging and so on. It is a good way to train leg muscles. Fitness-loving friends can carry out standardized training according to the coach's knowledge or equipment instructions.
Friends who want to lose weight, after the end of strength training (the end here refers to feeling tired and sore legs), add 30 minutes of aerobic training (running, cycling, etc.). ), and the fat-reducing effect is better.
In addition, it is worth noting that in order to ensure that the leg muscles get balanced and full stimulation during training, friends can practice alternately according to the method recommended by Xiaobian above, and friends with good fitness foundation can appropriately increase the training load intensity to ensure that the leg muscles are fully stimulated.