Will leg lifts affect height?
Generally speaking, it will not affect growth, but friends who are still in adolescence had better not accept heavy training. Lifting the leg with a small weight can stimulate the bone development of the leg without affecting the growth.
Can leg lifts thin legs?
Practicing low-weight leg lifts can thin legs, which can make the lines on the legs more compact and look more slender. Friends who want to increase the leg circumference can increase their weight appropriately, and with protein powder, they can quickly increase the leg circumference.
Matters needing attention in leg lifting training
0 1 leg lifting can not only increase quadriceps femoris, but also increase muscles in all parts of the body. It is best to do a squat before the action, and then lift your legs when your waist feels unbearable.
Don't use bad habits such as pushing your knees to borrow money or crossing your arms on your chest to limit your movement distance during practice; When the action is resumed, the knee joint should be slightly flexed and the legs can't be completely straight.
Leg lifts must be heavier than squats to achieve real results. The amount of leg lifting training must also be higher than other events, and the standard of training amount is: until the equipment can't move completely.
Lifting your legs too much will make you afraid to close your legs normally and your muscles will not be fully exercised. No matter how many dumbbells are used, the movements must be in place. Move your legs and bend your knees about 90.
Foot spacing: greater than shoulder width, and the force on quadriceps femoris, biceps femoris and buttocks is relatively balanced.
Leg movements are standardized.
1. Adjust the seat of the leg lifter to a proper position, and adjust the starting position of the pedal to the highest point. Sit in your seat smoothly and keep your body balanced. Keep your back straight and lean back tightly. Bend your knees, hold the pedal with your feet and adjust the distance between your feet. Push the quadriceps slightly, and press the pedal tightly, but don't push it up, inhale and get ready.
2. Loosen the pedal support rod. When exhaling, use the strength of quadriceps femoris to push the pedal forward and upward.
3. Don't stop until your knees are straight, bend your knees slowly, gradually restore the pedals, and inhale at the same time until your knees are bent to the maximum.
4. Before you start practicing, make sure that your back is straight, firmly support the seat back board, and don't bend over.
5. Pay attention to breathing regularly during practice, exhale when pedaling, and inhale when recovering.
6. Adjust the foot spacing, you can exercise to different parts. When the foot spacing is equal to hip breadth, the strength of rectus femoris is mainly exercised, when it is less than hip breadth, the strength of lateral femoris is mainly exercised, and when it is greater than hip breadth, the strength of medial femoris and buttocks is mainly exercised.
7. Don't stop at the highest point of the movement, otherwise the weight will be supported by the bones and the training effect will be reduced. However, you can pause at the lowest point to increase the stimulation of leg muscles.
8. The faster you kick, the more helpful it is to improve your explosive power. However, the speed should be as slow as possible during reduction, which can play a certain exercise role in biceps femoris.