So, how should leg training be arranged and carried out?
First of all, let's learn about the muscle composition of the leg. Leg muscles include thigh muscles and calf muscles. The thigh is divided into three muscle groups: anterolateral, posterior and medial. The calf muscles are also divided into anterior group, posterior group and lateral group. Among them, quadriceps femoris, biceps femoris and triceps femoris are the most important muscles in leg muscles.
To effectively exercise leg muscles, arrange at least one day of leg exercise every week. The following five movements, each action is done 8 times as a group, and repeated for more than 5 groups until exhaustion.
1. Leg lifting in prone position: mainly exercise quadriceps femoris and gluteus maximus, beautify the curves of buttocks and legs. Inhale, push the resistance board obliquely with your legs, and at the same time, try to contract the quadriceps femoris as much as possible, and slowly bend your knees to lower the resistance board to a preset height.
2. Barbell squat: legs are shoulder-width, chest and abdomen, and hands hold barbells behind the neck. The knee bends slowly, so that the center of gravity drops to the knee, and then the strength of the leg muscles is concentrated and quickly returns to its original position.
3. Sitting leg curve: mainly exercise biceps femoris. Sit on the leg bender, hook your ankles on the bar, put your back close to the backboard, and hold the stool bar with both hands. The calf bends back hard, stops for a while when the biceps femoris is tightened, and then slowly returns upward.
4. Straight leg hard pull: the feet are open and slightly narrower than the shoulders. Bend forward, pay attention to the straight back, hold the rod with both hands, and hold the rod at shoulder width.
5. Stand and lift your heels. Main exercise areas: calf triceps, gastrocnemius and soleus. Hold the barbell with both hands, put the barbell behind your shoulders, put half of your front foot on the mat, stand up hard to reach the highest point for one second, and then slowly return to your original position. Repeat the exercise.
If you want to strengthen the weaker parts of your body, the training frequency is very important. You can practice your legs with novice training ideas: increase the frequency of practicing your legs twice a week; Because it takes a long time for the leg to recover, it is suggested to arrange the training methods of "heavy weight and low frequency" and "medium weight and high frequency" at one time. It is not recommended to use 15 for too many times, because it will slow down the recovery speed and affect the next training.
In the training sequence, try to arrange the leg training day on the second day of the rest day, so that the state is better. A training class begins with one or two compound movements, such as squat or hard pull, and their variants, supplemented by instrumental movements. Arrange one-legged exercises once or twice a week. In addition, because the compound movements of the legs use the waist more, so don't arrange too many compound movements at a time from the beginning, and the upper limbs should also reduce the training of the waist.
No matter how to gain muscle and lose fat, the leg is the key training part, because the leg muscle group is large, the energy consumption efficiency is high, and at the same time, it can secrete a lot of growth hormone to promote muscle gain. A balanced body is the best beauty.
You must keep practicing to exercise your leg muscles. Don't forget to stretch and replenish protein after training, so that muscles can recover and grow quickly.