Therefore, strengthening the exercise of leg muscle strength when young can better protect the body of middle-aged and elderly people. Today, I will arrange a perfect set of biceps femoris and quadriceps femoris muscle building exercises for you, which can effectively help you improve your thigh strength, make your whole body full of strength and enhance your sports vitality.
This thigh training program is aimed at the whole thigh training and the differentiation exercise of quadriceps femoris and quadriceps femoris. In training, every movement should be controlled and standardized as perfectly as possible, which is the basis of avoiding sports training injuries. If you are a novice, you can refer to the form of each movement, reduce the weight and ensure the standard of the movement. This training plan contains many special ways, and the quality of movements is very important for strengthening thighs. During training, barbells, fixed instruments and Smith machine are used to complete the exercise, which consists of multiple movements, absolutely tyrannizing the thighs and balancing the muscles of the whole body. Therefore, bodybuilders must not neglect leg training.
If you are a novice, you can choose some movements (such as 3-5) to form a thigh training plan, and master the light movements first.
The following 7 thigh muscle exercises should be done in 3-4 groups for each movement, with a rest of 90 seconds between groups and a rest of 120 seconds between movements (recommended).
Action 1, do squats with barbells, and the weight used will gradually increase, 8-6 times in each group, and try to control the weight used.
Action 2: Use body weight+fixing device+straight rod (the lower leg is fixed at the fixing place of the sitting posture pull-down device, and the straight rod can be a long straight rod for pulling the back) to do 12-8 times of anti-leg back hook (backward tilt), so as to make the action as slow as possible and control more.
Action 3: Use barbells to do Romanian hard pulling, and the weight used will gradually increase, and each group will do 12-10 times. The lowering and pulling process will be as slow as possible and kept under control.
Action 4: Use fixed equipment to lift legs, and the weight used will gradually increase, and each group will do 12- 10 times. This action is divided into two forms, one is to put the foot below and the other is to put the foot above. Each form will be done in two groups, and the weight of the action and use will be slowly controlled.
Action 5, using the fixed instrument to do leg bending, this action was done 12 times. This action is also divided into two forms. The first form is to do it six times with a large weight. The first form is that the chest is not attached to the fixed equipment, and the hand is supported. Then the second form is to reduce a certain weight and do it six times. The second form is that the chest is attached to the fixed instrument (conventional action form), and the action always keeps contraction control.
Action 6: Use fixed instruments to do leg flexion and extension. This action starts from one side and the weight used gradually increases. Do 12- 10 times for each group (each side), and keep the whole process of contraction control, and pause at peak 1-2 seconds.
Action 7: Use Smith weight+fitness chair to complete Bulgarian leg squat. This action is also done from one side, and the weight used is gradually increasing. Do 12- 10 times in each group, keep the whole movement and control the movement as slowly as possible.