Thigh muscles are a hurdle that every partner who wants to exercise must pass. Xiaobai fitness students usually choose the equipment that seems to be the easiest to control in the gym, such as leg clips, and practice blindly. In fact, those fitness equipment that look like giants, as long as you know a little, are as vulnerable as paper tigers.
The muscles of the leg include quadriceps femoris at the back of thigh, quadriceps femoris at the front of calf, medial thigh muscle and lateral thigh muscle. Friends who want to practice leg muscles had better arrange their own fitness plan and practice different leg muscle groups in a concentrated time.
Understand the muscle structure of the leg and carry out targeted training for different muscle groups, then you need to be familiar with the equipment for leg strength training in the gym and which equipment is aimed at which muscle group of the leg.
For example, the back pedal machine can train the front thigh and buttocks, the barbell can train the back thigh, and the weight-bearing sumo squat can effectively train the inner thigh ... So how to do the specific leg muscle training?
1. Dynamic leg training-leg lifting
The inverted pedal machine looks huge, but it is a simple and easy-to-operate instrument with high safety. At the beginning of the training, the upper part of the body is backed, the hips are sitting at the bottom, and the legs are bent 90 degrees. Put them on the mat at the top of the instrument and carry a moderate load according to your own situation. Hold the handles on both sides with both hands, unlock the lock, and let the legs move in a straight line.
Be careful not to push your legs straight, and always keep your knees slightly bent to reduce the pressure on your knees. Feet together can be practiced to the outside of the thigh, and feet parallel opening is aimed at the training of the front thigh and gluteus maximus. When training, the knees are not buckled in and abduction is not allowed.
2. Static training
After the leg lifts are exhausted, you can do static training for about 3 minutes. Leg-lifting training will make leg muscles tense, leading to knotting of muscle fibers. At this time, static training can moderately stretch muscle fibers and restore them to their original state.
Static training can rely on a wall, the upper body against the wall, and the back against the wall. Legs bend 90 degrees. Keep breathing and support for 2~3 minutes. When you feel exhausted, you can raise your upper body moderately.
squat
After the static training, you can do squat training with the help of Smith Squat Stand. It is suggested to squat with an arrow to strengthen the balance of the body while exercising the thigh muscles.
First, bow your legs Zhang Kaicheng. You can put a foot between your legs. Bend your legs and press the other leg down. At the same time, your knees are infinitely close to the ground but not touching it.
Step 4 bend your legs on your stomach
After the above training is completed, you can do several groups of prone leg flexion to train the muscles on the back of the thigh. Lie on the mat, hold the front handle with both hands, make sure that your knees are just exposed from the middle mat, your ankles are under the rolling mat, and your thighs exert strength to feel the stimulation of your back muscles.
After the leg muscle training, walk slowly on the treadmill or elliptical machine for about 5 minutes, and then stretch and relax. In order to let the muscles get a full rest, you can do the training 48 hours after the leg muscle training. It is recommended not to practice your legs every day, it is too late.
Of course, the above suggestions are arranged according to your physical condition and when your muscles are fully stimulated. In addition, the outer thigh is a more difficult part to practice, which can be trained by manpower or tensioners, and the weight-bearing sumo squat can be trained to the inner thigh.
In addition to training in different parts by changing modes, friends should also pay attention to correct stretching and relaxation and reasonable arrangement of training time. Efficient fitness is inseparable from reasonable planning.