Five most effective movements to exercise leg muscles
1, the first exercise: barbell squat
Everyone is familiar with the barbell squat. I won't explain too much here, but there is one thing to pay attention to. When doing barbell squat, you need to master the angle of squat. When squatting, the knee is greater than 90 degrees to exercise the quadriceps femoris in the front thigh, and when squatting, the knee is less than 90 degrees to exercise the biceps femoris in the back thigh.
2 The second exercise: sitting posture equipment leg flexion and extension.
This action is to exercise with fixed equipment, mainly to exercise quadriceps femoris, and the route of the action has been set. Secondly, it belongs to individual joint action. Therefore, when practicing, you only need to master the weight suitable for your leg muscles.
3 The third exercise: Leg lifting with sitting posture equipment.
This movement is also exercised with fixed equipment, which is a bit like a barbell squat. Pay attention to the bending angle of legs and knees when practicing. Less than 90 degrees mainly exercises biceps femoris and gluteus maximus, and more than 90 degrees mainly exercises quadriceps femoris.
Exercise 4: Weight-bearing dumbbell arrow squat
This action can be said to exercise the leg muscles and hip muscles. When practicing, the practitioner needs to pay attention to the angle of lunge squat. When squatting, keep your knees at 90 degrees as far as possible, and don't exceed your toes with your front knees.
5 Fifth exercise: Sitting posture instrument leg bending.
This action also uses fixed fitness equipment to exercise, mainly to exercise biceps femoris. The route and trajectory of the action have been set, which is also a single joint action. Therefore, practitioners don't have to care too much about whether their movements are standard or not. What's more important is to increase the weight of leg muscle exercises. The above five movements can be said to be the most effective exercise to exercise leg muscles, so it is suggested that friends who want to strengthen leg muscle exercise should try to adopt the above five movements.
Five benefits of practicing leg strength
1. Power
Legs are the foundation and the source of whole body strength. Strong legs and cores can also promote upper limb strength. Therefore, squat and hard pull are irreplaceable training movements. I believe you won't hold up a big body like two toothpicks.
Increase muscle
Studies have shown that squats and hard stretching can make you release more muscle growth hormone (growth hormone, ketone) than other sports. Studies show that when leg days are included in the training program, muscles do grow faster.
Step 3 improve metabolism
Most people want to keep the sebum rate low while gaining muscle, and always have clear six-pack abdominal muscles. If you are one of them, don't practice your legs. Squatting, pushing and pulling will consume more calories and bring more lasting burning effect, thus improving your metabolism and helping you maintain low sebum for a long time.
4. Improve sports performance
Most sports have high demands on the lower limbs. Whether you need to run, jump or kick, you can win any competition as long as your lower limbs are strong.
5. Physical coordination
We all often see people with strong upper body and weak lower body, right? At least I must have seen it in the photo. Don't you want to complain about that size? Don't you think it's an eyesore? The perfect figure needs coordination. You train to get a beautiful figure, not just to show off how thick your arms and chest muscles are.