As long as your leg strength is enhanced, your overall athletic ability, physical stability, endurance and explosiveness will be greatly improved. Leg strength is the foundation of all sports. No matter what sports you like, you should pay attention to the strengthening of leg strength. Therefore, in order to improve the sports quality, it is necessary to regularly carry out special intensive training of leg strength. It can be said that the stronger the leg strength, the higher the sports safety.
This organized training plan is mainly aimed at strengthening the posterior thigh muscles. The specific location of the posterior thigh muscles is shown in the red part at the top of figure 1. Therefore, the choice of each action is very targeted. 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 your hip training, because you need the back of your thigh to drive a lot of hip movements, and sometimes your hip strength can't go up. You really should strengthen the posterior thigh muscle group and arrange the training plan of the posterior thigh muscle group regularly. Because the main purpose is to strengthen the muscles at the back of the thigh, we must pay attention to the range of movements in some movements.
Do 4 groups for each exercise, with 60-90 seconds rest between groups and 90- 120 seconds rest between exercises (recommended).
Warm-up action, do straight back lift with barbell bar, mainly to warm up the muscles at the back of thigh, so pay attention to the action range of this action, feel the back of thigh more, and do 2 groups, each group does 15-20 times.
Action 1, using dumbbells to do one-leg hard pull, the action is very obvious for the stimulation of the back of the thigh, so we must pay attention to the form of the action, and strongly recommend this action. Select dumbbells with appropriate weight, keep the weight constant, and do 15 times in each group (each side).
Action 2: Use BOSU ball+Smith machine+yoga mat, and stretch and contract the muscles at the back of thigh by your own weight (a dumbbell needs to be placed in a proper position). If you don't have a BOSU ball, you can fix your feet on the seat of the back-pulling equipment (or similar equipment) to do this. This movement must be controlled at a slow speed in the process of descending, and better stimulation should be given to the muscles at the back of the thigh. Each group should do 10-6 times.
Action 3: Put your feet on the BOSU hemisphere or similar objects, and do leg bending with dumbbells. Pay attention to the degree of bending movement and give the muscles on the back of the thigh the best stimulation. Appropriate weight, this action is not suitable for large weight to complete. Try to keep the whole journey and keep the weight unchanged. Do 15- 12 times in each group.
Action 4, use the rope of gantry+yoga ball to do leg bending. You can also rely on a flat fitness chair to complete the action with a rope. Keep a certain bending amplitude when bending the leg, and control it as slowly as possible when retreating. It is also made of suitable weight, not suitable for heavy ones. Do 15- 12 times for each group (each side) with the same weight.