Squat with bare hands is only the first test of Jim's squat. What should I do if I want to practice my legs better with my bare hands, but for some people, people who belong to the unarmed training system want to make leg exercises have a strong effect while emphasizing the function of lower limbs? And then what? Slowing down, collecting muscle strength, adjusting the speed of squatting, the strength will increase a lot.
Instrument squat is to collect muscle strength of lower limbs by weight resistance. That kind of squat with bare hands can only cultivate the strength of lower limbs through its own weight. In order to collect more, muscle fibers need to work continuously. When you squat with your bare hands, you can slow down the speed of squatting and strengthen the recruitment of muscles. There are 2 12 training methods in the prisoner's fitness book. Can be used.
That is to say, it takes 2 seconds to descend when squatting with bare hands, 2 seconds to squat, and 1 second to squat to the lowest point, which has a strong recruitment effect on muscle strength. Of course, if you can't be so strict, you can use 2 seconds in the descent and 4 seconds in the descent. Therefore, in the descending stage, the muscle recruitment effect is the best. This kind of exercise can deeply recruit muscle fibers and increase strength.
Curling one leg can improve the coordination of the lower body. Coordination is also an important factor in exerting strength. Exerting strength requires not only your muscle strength, but also your physical coordination. Some people only practice Smith squats, that is, squats with fixed trajectories. If you practice this often, your lower body muscles may get bigger, but you can't jump or squat. Because the more he practices, the more stupid he becomes, and his physical coordination is insufficient.
Static recruitment training is carried out in the basic movements of knee joint stability. In static recruitment, the muscles are in isometric contraction state, and the joints bear the main weight at this time, thus strengthening the stability of the joints, such as squatting against the wall. In addition, the explosive training and explosive training in knee stabilization movements are both advanced movements. Too weak knees can hurt joints, so you need a certain foundation. Frog jumping and squatting is a good action.