Can leg lifts replace squats?
Leg lifting can't replace squat. The core muscles of these two movements are different.
Among many leg exercises, I believe everyone likes two movements very much, that is, leg press and Squat. Squat, as we all know, is one of the three major movements in weightlifting and one of the best exercises. As for leg lifting, I believe all leg exercisers like it, because the weight it can do is too heavy! Of course, there is no doubt about the exercise effect of leg lifting.
As we all know, leg lifting is a sport with fixed equipment. There are some changes in the equipment, such as 45-degree angle and 90-degree angle. But in any case, because the movement route is fixed, you lose the core part and stability training. As for the advantages, of course, you can do more weight. Although squat can't be compared with leg lifting, squat is a free strength training, which can be well exercised to the core.
Which is better, leg lifts or squats?
Squat, whether using barbells, dumbbells or ringing the bell, must stand up, squat down, stand up and complete the action. How much weight you can carry depends on your waist strength, which is inevitable and not the best training method for the maximum strength of your legs. It is relatively more difficult to keep balance and complete movements without avoiding waist strength. The comprehensive requirements for flexibility, balance, coordination, controllability and explosiveness are higher. High-intensity training is dangerous and must be protected.
Leg lifting belongs to equipment training. You don't have to carry a barbell, you can avoid the lack of waist strength, concentrate your leg strength, and push while lying down. You don't have so much flexibility, coordination and balance, so you can give maximum strength. Therefore, the weight used is much larger, usually three times or more than that of squat, and the range of activities can be adjusted, which is safer and suitable for heavier stimuli without the protection of others. For those who have waist or joint injuries and can't master squat skills, they can also start with light weight, train control ability, gradually improve muscle function and maintain leg muscle strength. Action posture is much easier than squat!
Generally speaking, squats and leg lifts have their own advantages, mainly depending on where you want to practice.
Correct action of leg lifting
Main exercise: quadriceps femoris, as well as calves and buttocks.
1. Adjust the pedal to an appropriate weight. Sit on the fitness machine, put your feet on the pedal and open your feet for a wide distance. Keep your knees open, and keep your knees and toes in the same direction!
2. When doing this action, you should hold your head high and keep your spine in a good posture. After the pedal is unlocked, support the weight with the strength of the knee. This is your starting position.
3. Bend your hips and knees to bear the weight, and you can stick to it as long as you have the strength. Don't move the pelvis so that the lumbar spine can bear the weight. Pause for a moment at the lowest point, then stretch your hips and knees hard and return to the initial position.
Analysis of advantages and disadvantages of leg lifting
superiority
Because the mechanical machine has fixed the route for you, obviously you don't have to worry about shaking the equipment, you can train your muscles exclusively. Very suitable for novices or injured people. Beginners can feel the feeling of leg training by kicking the machine when they are not familiar with all sports, and then challenge the leg training of barbells or dumbbells in the future.
In addition, it is also very helpful for independent muscle group training, because it saves the power of balance and is relatively safe mechanically. You can exercise the muscles of the front thigh, the back thigh and the buttocks, and you can do more weight at the same time.
disadvantaged
Some things are two-edged. Tap dancing seems safe, but it is actually dangerous. As we all know, the human body has a natural mode of action, and being trapped by equipment often limits its play, and may lose its functionality over time! Just like squat, it is a common action in our lives.
On the playground, in life, there is no scene that makes you squat. In addition to our leg muscles, we also need to prevent jitter and instability in action. This requires our bodies to recruit more nerves and small muscles to help control and work together. The bar of tap dancing machine is loaded on a fixed track, which increases stability and keeps it neutral and stable in human body.