Leg training, there are only three movements that I must practice every time I practice my legs: 1, barbell squat; 2. Inverted pedal machine; 3, sitting posture legs flexion and extension. Next, I will make a simple analysis on the training precautions and training plan of the three movements. Because our human body has about 639 muscles, which are divided into various muscle groups. They work together. Therefore, in training, making various subtle adjustments to different hand positions, motion ranges and standing postures will have different effects. There are many contents involved, so we give a special topic to analyze the basic movements in detail.
First of all, barbell squat
It is suggested that the weight should be 65% of 1RM, and three groups of movements should be done during training, and each movement should be repeated five times.
1, preparation posture: head up, chest out, waist straight; After the scapula contracts, put the bar on the trapezius and deltoid muscles; Raise both hands to hold the bar for stability; A natural posture in which feet are shoulder-width apart and rotate 30 to 45 degrees.
2. Squat: After getting ready, slowly bend your knees and take a deep breath. When squatting, your knees are in the same direction as your toes until your thighs are parallel to the ground or slightly below your knees.
3. Stay still: Squat to the lowest point 1-2 seconds, and then squat.
4, squat: the most valuable squat exercise is the squat stage, the focus is on leg strength, while exhaling.
Second, the reverse pedal machine
Adjust the weight of the backward pedal machine to 85% of its own 1RM, and do three groups of actions, each of which is repeated five times.
1, sit on the fitness equipment, put your feet on the pedal, and open your feet for a wide distance. Keep your knees open and don't collapse too downward. When doing this, hold your head high and keep your spine in a good posture.
2. After the pedal is unlocked, support the weight with the strength of the knee. This is your starting position.
3, bending the hips and knees to bear the weight, as long as there is strength, it can always be done. Don't move the pelvis so that the lumbar spine can bear the weight.
3. Pause for a moment at the lowest point, then stretch your hips and knees hard and return to the initial position.
Third, sit on your legs and bend and stretch
Adjust the weight of the back pedal to 70% of its own 1RM, and do three groups of movements in training, each of which is repeated five times.
1. Sit on the musical instrument, put your legs under the mat (toes forward), and grasp the side handles with both hands. This is the starting position of the action. Note: Adjust the mat so that it falls just above the ankle. Make sure your legs are at a 90-degree angle. If the angle is less than 90 degrees, it means that the knee exceeds the toe, which will cause unnecessary pressure on the knee joint. If the instrument is designed like that, either switch to another instrument or make sure that when you start practicing, once you reach an angle of 90, you will not go down.
2. While exhaling, stretch your legs to the maximum with the quadriceps femoris. Make sure the rest of your body stays still in your seat. Keep 1 sec in the position of muscle tension.
3. While inhaling, slowly lower the weight to the original position to ensure that the included angle of 90 degrees is not exceeded.
It is safe to sit and flex, which is suitable for super group training.
This issue of fitness Jie said that this is it. I'm going to do leg exercises today, so I introduced these three most efficient moves to you.
Goodbye. ! !