The muscles in the back group are biceps femoris, semitendinosus and semimembranous muscle. The function of biceps femoris is to bend and rotate the calf and extend the thigh backwards; Except for calf pronation, semitendinosus and semimembranous muscles have the same function as biceps femoris.
The muscles in the medial group are adductor, pubis, adductor brevis, adductor longus and gracilis. These muscles ensure the adduction, supination, extension and bending of the thigh and the bending and pronation of the calf.
Leg muscles are divided into anterior group, posterior group and lateral group. The function of anterior muscles is to make feet and toes complete various activities; Posterior muscles play an important role in pushing back during running and taking off during jumping; The main function of lateral muscles is to maintain the arch of the foot.
The thigh muscle group is one of the most powerful muscles in the human body. It can be said that it is not only the basis of overall strength, but also the basis of bodybuilding. If the thigh and calf muscles are underdeveloped, the better the upper body muscles are trained, the more deformed people will be, and the body shape will not be symmetrical and fit.
The weight-bearing squat barbell is 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 and lie prone on a prone stool. Wear iron shoes on your feet (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.
Sitting posture: Heel lifting is a sitting posture, the barbell is placed on the thigh, close to the knee, the lever is held with both hands, the sole of the foot is stepped on the board with the thickness of 10 cm, and the heel is exposed. 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.
deep squat
Bob Wolf is the editor-in-chief of Muscle and Health magazine. The following is his self-report:
My body responds well to hard training. I remember the first time I practiced squat, I did a group of eight exercises weighing 95 kg. But soon I broke through the weight of 225 Jin, and the number of weight plates at the bar end increased from 3, 4 and 5 to 8!
I found that squat exercise not only gave me great body shape and strength, but also helped me solve many mental problems and promoted me to make greater achievements in other areas of life activities. That wonderful feeling pushed me to train hard and made my thighs develop to the limit.
1984 one month before Olympia, I did 15 standard squats, weighing 635kg. My hips are almost close to my heels, and I don't use knee pads. At that time, I could do 24 squats and weighed 525 Jin. I can do squats with the same weight of 225 kg, and I can do it 10 minutes, hundreds of times. So I practiced for a whole year. Even now, I feel how crazy the training was. But this is the root cause of my thigh madness.
Looking back at the late 1970s and early 1980s, squat was a very popular and enthusiastic sport. We talk about squat training together, just like talking about our family life, and many experiences are waiting to be exchanged. Nowadays, the trend seems to be in the direction of relaxation and fun, not in the direction of getting the best results. People actually doubt whether the training actions they have been implementing will work. This is really puzzling. In my opinion, this is a sign of fear of pain.
As for genetic factors, they can be ignored. What you need is diligence. I don't have a good inheritance, but I have a diligent spirit and a meticulous attitude towards my career. I use concentration and diligence to make up for the genetic deficiency in all aspects of life activities. My success also comes from my yearning and pursuit for a better future. Bad genetic factors may be a terrible thing, but you must ignore this negative side and make unremitting efforts towards the established goals.
It is important that you believe in yourself. On the surface or in theory, this is a wrong exercise. If you think it's good for your leg training, then you should practice it. Because your own feelings are the first factor in your fitness or bodybuilding success.
People often say that you can't have huge muscle mass and good flexibility at the same time. Actually, it is not. I think flexibility is very important for squat practice. I am convinced that improving flexibility can avoid injury and enable me to do more exercise with greater weight. So I usually spend 5 to 10 minutes doing various stretching exercises before leg exercises, and imagine in my mind that my legs are very flexible, so as to obtain excellent flexibility.
Training must first rely on intuition and instinctively know how to train. Of course, the premise is to learn the knowledge of scientific training and muscle growth. If you can intuitively know what kind of exercise to do and how to do it in each leg training, your muscles will grow faster.
Heredity is also an important factor. Although you can't change the natural shape of muscles, you can develop different parts of muscles to make them look more robust and perfect.
Another factor is experience and knowledge. You must choose the exercise that suits you from many leg exercises and understand the relevant knowledge of stimulating muscle growth. The more you know, the faster you can achieve your goal.
The key to your progress is to practice too much. Many bodybuilders think that the more leg exercises, the better. This view is completely wrong. I find it more effective to do light and heavy leg exercises once a week. If you train longer than this, you may overtrain. Now I only practice my legs once a week and squat twice a month, but I have achieved incredible results.
My leg training started with basic exercises and I have never been exposed to those advanced instruments. Next, I recommend the leg training movements and precautions that make me gain a lot to all those who want to make the thigh muscles more developed.
Squat: The most important exercise in all leg exercises is to develop the strength and muscle mass of the whole leg. It is recommended to wear special squat shoes or sports shoes, mainly because the heel should be padded a little higher. Sometimes I also wear ordinary sports shoes. Put the barbell on the trapezius muscle, stand shoulder-width apart, and point your toes forward and outward. Then control the squat until the thigh is parallel to the ground or lower, and don't hesitate to rebound at the bottom and stop completely. Then squat explosively and keep your head straight.
Leg flexion and extension: I have been using Qiao Weide's leg flexion and extension device, and I have done it through hard times, passive concession and static exercises. When doing concession exercises, put your feet down with the help of your training partner. Then lift the heavy object, and then slowly control to put it down. I try to control my weight during training. I also constantly change the angle and position of my legs or upper body to stimulate different parts of my clothes.
Leg bending: I like to do this exercise immediately after squatting. The first group used light weight for 50-60 times. The next group began to try their best, using all the iron blocks, and asked their training partners to help them make forced attempts, passive concessions and static exercises. When doing the action, make the center of gravity move slowly, try to avoid explosive force, and try to make the heel touch the hip, control and squeeze the biceps femoris 1 sec.
Practice thigh muscles
Leg muscles are the most powerful and thick muscles in the human body. If you want to practice thigh muscles well, you must be comprehensive and targeted.
I. Exercise intensity
Exercise intensity is one of the most important factors to stimulate muscle growth. Practice has proved that different exercise intensities have different training effects in thigh muscle training.
More than 1.90% strength, less attempts, less total energy consumption, and energy is mainly supplied by anaerobic metabolism. Although muscle strength increases rapidly, muscle volume changes little. Long-term intensive training can easily lead to injury or overtraining, resulting in negative emotions. This load is often used in bodybuilding training. When people with poor basic strength or high training level have a "stagnation period", proper use of this exercise will help improve muscle strength. Professional weightlifters often use this training method because the purpose of weightlifting training is not only to improve muscle strength, but also to control weight gain.
2.80-90% strength can increase muscle volume. However, the number of groups with fixed load intensity is often used for training, and muscles are prone to "adaptability" to training, resulting in slow or stopped muscle growth.
3.60-70% intensity and high exercise are beneficial to improve muscle endurance and muscle quality, and only play an auxiliary role in leg exercises of large muscle groups. Routine training with low stimulation intensity makes the body weak and prone to adaptability, which is not suitable for long-term use.
In thigh training, I combine "weight training day" with "light training day". On weight day, I complete 6-8 times of training in each group with the intensity of 80-90% of the limit weight, so as to deepen the stimulation of muscles and increase the strength and volume of thigh muscles. Lightweight day uses the intensity of 60-70% of the limit weight to complete the training of each group 12- 15 times, aiming at developing the blood supply system of muscles and delivering more oxygen and nutrition to muscles. High frequency can also strongly stimulate red muscle fibers and promote the growth of deep muscles. Bigger muscles can be trained in the next weight loss day to cope with greater weight. High-frequency training can not only promote muscle growth, but also enhance muscle endurance and improve muscle quality. The ratio of weight day to light day in thigh training is 3: 2. It is important to focus on the sun, supplemented by the light day, and store energy in the light day. Prepare for higher intensity exercise. Only by constantly improving the intensity of exercise can we promote the rapid growth of muscles. The choice of "emphasizing the sun" and "ignoring the sun" can be determined according to different training stages or cycles, or according to the physical state of the day. If the state is good, it will be designated as a heavy day, and the state will generally be designated as a light day. This can improve the quality of training.
Second, the choice of action.
The exercises of thigh muscles include barbell squat (front squat and back squat), semi-squat, carriage squat, leg lift, hard pull, lunge squat, leg flexion and extension, hip squat and so on. Which action is best varies from person to person, because everyone's body structure is different, training level is different, training purpose is different, and the choice of action is naturally different. The general requirement is that thigh muscle training should be comprehensive and targeted, and no matter which action you choose, you should proceed from reality. The training level of junior high school is still based on basic movements, especially barbell squats. It is the most basic exercise of thigh muscle strength and volume growth. Some people think that squatting is better than squatting, and you can use a lot of weight without worrying about knee injuries. My point is that the two can only complement each other and cannot be replaced. Because squatting is an incomplete action, the stimulation of thigh muscles is not comprehensive enough. Squat is a complete movement, although the load-bearing strength is not as good as half squat, it can fully stimulate the thigh muscles and make the movement more in place, thus making the thigh shape more beautiful and fashionable. Choosing semi-squat, squat or leg lift depends on the purpose and effect of training. If you want to promote muscle growth through high-intensity training and make leg muscles beautiful and perfect, you may wish to do 2-3 sets of high-intensity semi-squat exercises before the end of squat until the effect is satisfactory. If you feel back fatigue before your thighs are exhausted, leg lifts are better than squats. You can also do 2-3 sets of high-intensity leg lifts before your back fatigue until your thighs are exhausted.
Third, the principle of multiple combination training
When your training level reaches the advanced stage or pre-competition training, you must adopt multi-combination training methods in order to make the thigh muscles develop more comprehensively. Because long-term use of fixed training content will make muscles "adaptive", only by changing the content and increasing the means can we deepen and increase the stimulation of thigh muscles and make them grow new. Multi-combination training includes three-action combination, four-action combination and five-action combination. Combination training should have both basic movements and isolated movements, and the training object can be the same muscle group or relative muscle group.
Fourth, the principle of gradual progress.
Although increasing the load weight is an important way to make faster progress in bodybuilding training, if it is excessive, it will lead to the destruction of technical movements and easy injury. Only under the premise of accurate movements and adhering to the principle of gradual weight gain can we achieve the best results. Rushing for success is bound to get twice the result with half the effort, because there is a process of physiological and biochemical changes in human body.
5. Reasonable interval time
Thigh is a large muscle group of human body, so it is best to keep training twice a week (interval 48~72 hours). Practice at most 3 times a week, not more than 3 times. Too many training times, too short interval and insufficient recovery of thigh muscles can easily lead to excessive fatigue and muscle stiffness, which will affect muscle growth. Too few training times, the thigh muscles are not properly stimulated, the muscle growth is slow, and the effect is not good.