Training method of leg muscle exercise
1, kneeling position, propping up with one leg, and lifting legs alternately.
Exercise equipment: rope or elastic rope
Action essentials: keep the trunk stable during the action, keep your legs and knees slightly flexed, and then straighten up.
2. Kneel on one leg, bend your knees and lift your legs.
Exercise equipment: leggings sandbags
Action essentials: keep the trunk stable during the action. When practicing, the knees of the legs are always bent at a 90-degree angle, and then the legs are lifted up.
3, weight-bearing step squat
Practice equipment: barbell, Smith frame
Action essentials: during the action, tighten the waist and abdomen, straighten the upper body, and squat until the knees are at a 90-degree angle, and the knees do not exceed the toes.
4. Kneeling posture and one-leg support alternate.
Exercise equipment: rope or elastic rope
Action essentials: keep the trunk stable during the action, practice keeping your knees slightly flexed, then push your knees close to your body and straighten them quickly.
5. lean forward and swing your legs with one foot.
Exercise equipment: rope or elastic rope
Action essentials: keep the upper body stable during the action, support the legs and knees slightly bent, and practice swinging the legs backwards to the maximum extent.
Many people will go to the gym to exercise. After all, the gym has more professional equipment, but there are also precautions when exercising leg muscles, which can avoid unnecessary injuries during training.
Matters needing attention in leg muscle exercise
1, select a reasonable load weight.
Since it is muscle training, it must be strength training, which involves the load and weight in the training process. Gym is a public fitness place, and everyone has the right to use fitness equipment. But at the same time, it should be noted that different people have different training experiences, so the choice of load weight is also different.
Therefore, in the gym, you usually use a leg stretcher to practice leg muscles, and don't let others go up as soon as they leave. Before you start, you need to check some load weights and adjust them to suit your own weight. Because too much weight will make the risk factor of injury soar.
2, master the correct use of fitness equipment.
The leg stretcher in the gym is the first choice to practice leg strength, but there are some ways to avoid common mistakes when using the leg stretcher.
Wrong method
① The seat of the fitness machine is either too front or too back.
(2) The rhythm is too fast and there is no control.
(3) Close to the handrail, and use the upper body to help lift and put down heavy objects.
proper operation
① Keep the knee joint as the axis of action, and the equipment will usually indicate where your knee should be the most suitable.
② During the whole exercise, your back should be close to the seat cushion.
(3) Don't look down. On the contrary, straighten your shoulders and look forward.
Exercise method of leg muscles to exercise calf muscles
Exercise purpose: Lifting the heel with weight can effectively shape the calf, exercise the triceps and soleus muscles of the calf, and make your calf muscles more perfect.
Number of exercise groups: 3-4 groups, each group 10~ 15 times.
1. Stand on one leg, with the standing leg straight, the foot flat on the ground, the other leg bent, and the knee joint angle is about 90 degrees. Hold your chest and abdomen, control your center of gravity, hold dumbbells in both hands and put your arms at your sides.
2. Lift the heel upward forcibly, and the center of gravity falls on the loaded sole, and other parts remain unchanged.
3. Keep your feet shoulder-width apart, hold your chest and abdomen, look straight ahead, and put dumbbells on your sides with both hands.
4. Stand in the same posture, with the sole of the foot as the support point and the heels of both feet lifted upward.