It will aggravate the wear and tear of joints in daily activities, and it will cause joint diseases if it is accumulated to middle-aged and elderly people for many years. The reason why middle-aged and elderly people are very prone to joint diseases is because the leg muscle strength is weak. With the growth of age, the loss of strength and the aging of bones will aggravate the wear and tear of joints and cause arthritis in middle-aged and elderly people.
Therefore, strengthening leg muscle strength training and strengthening leg muscles when young can greatly reduce joint wear, protect bone joints, prevent bone nutrient loss and delay leg aging. Because the strength of the leg supports the weight of the whole body, under the long-term exercise pressure wear, the leg becomes the first aging part of the human body, as the saying goes? Old people get old first? Leg protection should start at a young age. In addition to strengthening the muscle training of the legs, it is believed that in winter, everyone should do a good job in cold prevention of the legs and must not let the cold invade. The common cold legs of the elderly are caused by the lack of leg warmth when they are young, so we should also pay attention to leg warmth, which is more important than strengthening muscle training, and everyone should pay attention to it.
Here is a set of hip and leg muscle strength training for everyone, which can help you better improve your leg muscle strength, better protect your legs, enhance your leg strength through scientific training, and make your exercise happier.
This training program is entirely to strengthen the posterior thigh muscles (see figure 1 red part at the top for the specific location of the posterior thigh muscles). The relationship between the muscles on the back of thigh and buttocks is very great. You will find that when practicing buttocks, many movements require the participation of the muscles at the back of the thigh, which are closely connected with the buttocks. If the muscles in the back of your thigh are weak, it will really affect the development of your hips. Because you do a lot of hip movements that need to be driven by the back of your thigh, sometimes the strength of hip training can't go up. You really should strengthen the muscles in the back of the thigh, and regularly arrange an exercise plan for the muscles in the back of the thigh.
Because the main purpose is to strengthen the muscles behind the thighs, we must pay attention to the range of movements in some movements, which is different from hip training.
Do 3-4 groups for each exercise, with 60-90 seconds rest between groups and 90- 120 seconds rest between exercises (recommended).
Action 1, use a barbell to pull hard, aim at the muscles at the back of your thigh and feel its strength, so you don't need to make the upper body completely straight and tight when you do it (in the state of pulling, animation 1 maintain a certain pulling range except for the first barbell pull hard), and the weight used is gradually increased, and each group does 12-.
Action 2: Use dumbbells to bend legs on the semi-circular BOSU ball (if there is no BOSU ball, use an almost solid one, or bend legs on a fixed device). This action is much cooler than doing leg bends with fixed equipment. Just bend upward to a certain extent, and the weight used will gradually increase/remain unchanged, and each group will do 12-8 times.
Action 3: Do Bulgaria Squat with a barbell bar, and put one foot on the fitness chair. Pay attention to the range of motion and the angle between your legs, and focus on strengthening the muscles behind your thighs. Do 12-8 times for each group (each side) with the same weight.
Action 4: Do Bulgarian leg squats with dumbbells and put one foot on the fitness chair. Also, pay attention to the drop and the angle between your legs. The weight used is constant, and each group (each side) does 12- 10 times.
Action 5, use rope +V rope for hard pulling. This action is only halfway through. In order to strengthen the muscle group at the back of thigh, we should pay attention to the range of motion. The weight used increases gradually, and each group does 12- 10 times.
Action 6: Use skateboard/abdominal pulley/ball to do belly roll (flexion and extension of muscles at the back of thigh). This action has obvious stimulation to the muscles of the posterior thigh, and the weight used is constant, and each group does 12- 10 times.