There has always been a saying in the fitness circle? If you don't practice your legs in fitness, will you regret it when you get old? I think this sentence is very correct, first of all, from our human body structure analysis; Our goal is to walk upright, with leg muscle strength supporting the whole body. Long-term muscle fatigue can not be effectively relieved, and bone joints are worn. When we enter middle age, the basal metabolism of the whole body decreases and muscles are lost, which leads to the first aging part of our body. When the leg muscles are lost, the joint wear without muscle protection will become more and more serious, which will cause joint pain and arthritis problems common in middle-aged and elderly people. So what? If you don't practice your legs in fitness, will you regret it when you get old? It is very important, so each of us should strengthen the leg muscle strength when we are young, because strengthening the leg strength can not only enhance the protection of joints, but also improve the overall exercise level of the body. Leg muscle group is the largest muscle group in the human body, and it is also the largest strength concentration area of the body. As the saying goes, the whole body will be full of strength, which shows how important leg strength is to our body.

Today, I will organize a group of special training movements about leg muscle building and strength strengthening. Legs are the most difficult part of the whole physical training program, and there is also a popular saying in the fitness circle? Beginners practice chest, masters practice back and great gods practice legs? Therefore, if bodybuilders want to practice their legs well, it is difficult to achieve effective overall leg muscle gain and strength improvement without a set of very systematic training movements. Of course, the group of movements I want to share with you today is a very comprehensive and systematic combination of leg training movements, which can strengthen leg muscles from different angles and different parts.

When we are practicing our legs, we should pay attention to several points. Legs are large muscle groups, unlike arms, abdominal muscles and chest muscles, which can be well stimulated by simple actions. If you want to stimulate the leg muscles more deeply, you should use the ultra-reduction and ultra-increase group to stimulate during training. If it is difficult to achieve the effect of deep stimulation by simple constant weight, it is necessary to combine increasing and decreasing weight in every leg training day.

This training plan is 9 leg special training movements, each movement is done in 3 groups, and the training is done in sequence. They all use Smith machine, the posture of the action and how to complete the action correctly to stimulate the leg muscles to the maximum extent. There is a slim reference, and the posture of the action is well controlled, so that you can find a real sense of strength and truly feel that the leg muscles are deeply stimulated.

The peak contraction of each movement during training is also very important. It is very important to have a very short pause at the peak and deliberately tighten the muscles of the hips and legs.

Action detailed decomposition reference

Action 1, do squats with Smith machine and increase weight training (the so-called increasing weight means that each group will increase the weight appropriately during training to achieve the purpose of gradually and slowly stimulating deep muscle fibers). Each group should do 12-8 times, carefully control the movement posture, and feel the strength of hip and leg muscles.

Action 2: Use Smith's weight to do squats. Pay attention to the form of squat, the range of squat, the angular distance between legs, etc. Increase the weight and do it 12-8 times in each group.