Strengthening leg muscle strength can effectively enhance a person's sports ability and protection ability, especially those who often exercise, such as basketball, football, badminton, running and other sports, all need strong leg strength as the basic support. If your legs are strong enough to do these exercises, it is easy to have accidents and cause physical injury, so everyone should strengthen leg exercise. Strong muscles can delay the aging of the legs and protect the skeletal joints of the legs. As the saying goes: you can't retire when you are young, but you will regret it when you are old.
Today, Bian Xiao recommended a group of super leg weight-loss training programs for everyone, which can help every bodybuilder to effectively improve the leg muscle strength. The following seven training movements are mainly aimed at the differentiation training of biceps femoris, quadriceps femoris and calf. With different movements and weight loss, the leg muscles are deeply differentiated and stimulated to contract.
Use the training method of increasing the number of times of gravity reduction to train, and do 4-5 groups for each movement, with each group resting for 60 seconds and each movement resting for 2 minutes (don't rest for too long, so as not to affect the training effect).
Action 1? Bend legs and increase weight training. Each group trained 15 times, 15 times, 12 times, 12 times and 12 times respectively.
Action two? Bend your legs when sitting, and gradually increase your weight. Each group trained 12 times, 12 times, 10 times, 10 times and 10 times respectively.
Action three? Smith squats (the distance between his feet-narrow), with the same weight, each group 10 times (until the rest).
Action 4? The legs of the instrument bend and stretch, and the weight gradually increases. Each group trained 15 times, 12 times, 12 times, 10 times and 10-8 times respectively.
Action 5? The adductor muscle pinches the leg and the weight gradually increases. Each group trained 15 times, 12 times, 10 times and 8 times respectively.
Action 6? The instrument leg flexes and stretches (starting from one side). After one leg finishes 10 times, do the other leg 10 times without rest until the rest reaches 1.
Exercise 7: Exercise the calf with weight and gradually increase the weight. Each group was trained 20 times, 15 times, 12 times and 8 times respectively.