How do football players train leg muscles? The key to playing football is the strength of thigh muscles, and the key to determining explosive power, especially the starting explosive power and shooting explosive power, is the muscle strength of calf. So how do football players train leg muscles?

1, quadriceps femoris

1. 1, sitting and kicking horizontally.

Warm-up exercise before high-intensity squat is safe and reliable.

1.2, reclining and bearing leg lifting

It is a classic action of quadriceps training. Because the waist pressure is high when squatting, you can use squatting to impact heavy weight, but lifting your legs with weight in the lying position can avoid this deficiency.

1.3, barbell squat

It's a traditional squat. Compared with the barbell squat in front of the neck, the squat behind the neck is heavier and safer. It can develop quadriceps femoris and gluteus muscles at the same time, so it is the first choice for ordinary people.

1.4, Smith squats

In the process of squatting, the vertical trajectory of the body is fixed by Smith machine, which is relatively safe.

1.5, Huck squats

It is one of the best movements in leg strength training, and belongs to the fixed equipment squat like Smith machine squat.

1.6, sit and flex.

It is an ideal action to shape the shape and lines of quadriceps femoris, which will make the muscle lines on the front side of thigh clearer.

1.7, step squat

Arrow squat can be used with barbells or dumbbells, which is a comprehensive exercise.

2. Biceps femoris

2. 1, prone leg bending

Exercising biceps femoris is the best isolated action.

2.2, sit leg bending.

Exercising biceps femoris is an isolated action. Professional athletes can use this exercise before the competition to pull out the biceps femoris like a "wire rope".

2.3, bending the standing leg

Leg bending, which can only be done with one foot, is an isolated action to exercise biceps femoris, which requires special equipment.

2.4, straight leg hard pull

It is a comprehensive training that can stretch the biceps femoris to the limit.

3. Triceps surae

3. 1, stand and lift your heels

It is the main means to develop triceps surae and soleus. In the standing posture, heel lifting (a barbell behind the neck) and heel lifting (a Smith machine) are the most representative.

3.2. Sit with your heels up

You can sit on high heels that exercise calf muscles, or put dumbbells on your knees to achieve the same effect.

3.3. The rider raises his heel.

It takes two people to complete, and the companion is equivalent to carrying a load, close to the standing posture of lift heel.

3.4, calf push

There are several forms, such as supine, oblique grip, horizontal and so on. , generally done on leg lifting equipment.

The act of exercising leg muscles

1, barbell squat

Everyone is familiar with the barbell squat. I won't explain too much here, but there is one thing to pay attention to. When doing barbell squat, you need to master the angle of squat. When squatting, the knee is greater than 90 degrees to exercise the quadriceps femoris in the front thigh, and when squatting, the knee is less than 90 degrees to exercise the biceps femoris in the back thigh.

2, sitting posture equipment leg flexion and extension

This action is to exercise with fixed equipment, mainly to exercise quadriceps femoris, and the route of the action has been set. Secondly, it belongs to individual joint action. Therefore, when practicing, you only need to master the weight suitable for your leg muscles.

3, sitting posture equipment leg lifts

This movement is also exercised with fixed equipment, which is a bit like a barbell squat. Pay attention to the bending angle of legs and knees when practicing. Less than 90 degrees mainly exercises biceps femoris and gluteus maximus, and more than 90 degrees mainly exercises quadriceps femoris.

4, dumbbell step squat

This action can be said to exercise the leg muscles and hip muscles. When practicing, the practitioner needs to pay attention to the angle of lunge squat. When squatting, keep your knees at 90 degrees as far as possible, and don't exceed your toes with your front knees.

5, sitting posture equipment leg bending

This action also uses fixed fitness equipment to exercise, mainly to exercise biceps femoris. The route and trajectory of the action have been set, which is also a single joint action. Therefore, practitioners don't have to care too much about whether their movements are standard or not. What's more important is to increase the weight of leg muscle exercises.

Method of training leg muscles

1, take the long way

The best way to exercise thigh muscles is to sprint for at least 30 minutes every day; Keep a fast and steady pace. Infiltrate walking into the details of life; For example, go to a neighbor's house after dinner or in the morning; Try not to drive unless you want to carry heavy things home or go to someone else's house.

Step 2 run or play football

Long-distance running or football match is very helpful to exercise thigh muscles. In a football match, you will probably run 10 km to 20 km, which is good exercise for your thighs; Similarly, this is also suitable for running. Running for more than 30 minutes is the most effective.

3. Take a regular bicycle course.

Cycling often will make you burn the muscles of your thighs. Riding several times a week for about an hour each time (of course, it would be better if accompanied by a coach) will strengthen your thigh muscles, calf muscles, crotch muscles and rear thigh muscles; In addition, the benefits of cycling can also strengthen your hip muscles and make you have a personalized hip, especially for girls, which will look more sexy.

Step 4 stand on tiptoe.

This exercise can be done anywhere, find a step or uneven road or a stepping stone in the gym. Stand in that higher place and touch the lower place with your toes and heels. Keep your balance against the wall and move your heels up and down at a steady speed.

5, leg bending and stretching

The leg bending training machine and thigh stretching machine in the gym are very helpful to build all-round thigh muscles. Bending your legs is good for your calves, and eyes on your thighs are good for your crotch.

6, lunge movement

Lunge will help you to touch every thigh muscle, but it is not easy to do it correctly, so it is best to ask a gym coach or watch videos online. Always keep your knees in a 90-degree lunge.

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