What are the benefits of strong leg muscles? Nowadays, more and more people exercise. Many bodybuilders want to develop their muscles, especially the leg muscles. What are the benefits of strong leg muscles? Let's get to know each other.
What are the benefits of strong leg muscles? 1 Create a harmonious and perfect figure.
You know, just practicing upper body muscles, even if you practice chest muscles and eight-pack abdominal muscles, without strong legs, your figure will be uncoordinated and imperfect, and it looks strange. Only by coordinating the upper and lower body muscles and exercising strong leg muscles can we create a perfectly coordinated figure.
Make men stronger and more gorgeous
Building strong leg muscles can make men look powerful, more powerful and imposing, and give girls a sense of security. Boyfriends are absolutely incomparable.
Lifting function
Leg exercise makes blood circulation smoother, thus increasing blood flow of testis, which has a good enhancement effect on sexual ability in the long run. In addition, leg muscle exercise can improve the testosterone level of human body, which directly determines the sexual ability of men. Therefore, the process of strengthening legs can improve men's sexual function, and testosterone is a muscle that can promote the growth of "whole body" muscles, which is equivalent to a natural tonic without side effects.
Reduce the proportion of fat
Leg muscles account for 70% of the whole body muscles. The process of building strong legs can consume more calories, improve the efficiency of burning fat and reduce the proportion of fat.
Help other muscles grow.
Legs are the foundation and the source of whole body strength. Strong legs and cores can also promote upper limb strength. In other muscle exercises, having strong leg muscles can improve the exercise effect. Weak leg muscles may make many movements impossible. Moreover, in many cases, when sports meet the platform period, they are broken through squatting and hard pulling, both of which are bound to use leg muscles, so the strength of leg muscles can be said to be the guarantee of other sports.
Improve sports performance
Most sports have high requirements for lower limbs. Whether you need to run, jump or kick, you can win the game with strong lower limbs.
Reduce sports injuries
If the upper body is the main exercise, the weight of the upper body will become great because of long-term training, and the leg strength is insufficient to support the huge weight of the upper limbs. When doing high-intensity physical training such as emergency stop or sprint, or in regular long-distance running, it is easy to have sports injuries, such as knees, and strong leg muscles can reduce the probability of these sports injuries.
What are the benefits of strong leg muscles? What are the benefits of strong leg muscles and how to exercise?
The thigh muscles are divided into anterolateral group, posterior group and medial group. The quadriceps femoris is the anterolateral group and one of the most powerful muscles in human body. It includes rectus muscle, middle thigh muscle, outer thigh muscle and inner thigh muscle. The function of these four muscles is to keep the femur vertical to keep the human body upright and help squat and stand. The anterolateral group also has sartorius muscle and tensor fascia lata muscle, which is one of the longest muscles in human body. The former can bend and rotate the thigh and bend and rotate the calf, such as the leg movement when kicking shuttlecock; The latter can bend and pronate the thigh, and also play an auxiliary supporting role in the muscle contraction of the thigh.
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.