However, in leg training, one of the mistakes we easily make is that the training movements are too simple. If you ask a person how to exercise his legs in the gym, nine times out of ten it will be:? Squats, leg lifts, leg flexion and extension? Today, we will introduce some new moves to you. I hope you can learn them and make your leg training more meaningful.
The reason why we introduce movements to you is that we think these movements are also excellent for the development of legs, and secondly, using a series of movements for a long time is not the most efficient for our muscle progress, so let's take a quick look.
(1) Squat your hips
The best part of this movement is that it can better isolate the quadriceps femoris. The main point of action is that we hold the fixed object next to us with one hand to keep balance, then lean back and lift our heels with our feet.
What we need to pay attention to is that our upper body should be in a straight line with the thigh to isolate the quadriceps femoris. The training we usually use may be the high bar squat or Huck squat. This movement can replace these two movements and change your training.
Finally, if our knee is injured, it is recommended not to do this action.
(2) artificial leg bending
When doing this action, our back side needs to be fixed under an instrument, under a barbell, or a friend can hold it for you. At the beginning, our body slowly leans forward and our face moves to the ground until the back of our legs can't support us, so we will do a push-up with our hands to support our body. Don't lean your hips too far back when you come back, so that the biceps femoris behind your thighs won't feel so contracted.
(3) Pull back the barbell
This action is a bit like the usual hard pull, the only difference is that we put the barbell behind us, and when we pull it up from behind, we start to exert our strength with our quadriceps. In this case, in fact, a hard pull action becomes a way of exerting strength in squat, which is actually training our quadriceps. Many people look at the strange action, but they will fall in love with this strange-looking action after trying it.
(4) Squat down before holding the bell
There are some differences between this action and the squat we usually do, because we hold the barbell in our arms, which greatly reduces the pressure on our back when we squat, because we must keep our upper body straight when we do it.
If we don't straighten our upper body, we will be carried forward by the weight of the barbell in front, and the result will be a fall. This action is very practical for people who are prone to low back pain when squatting.
(5) Donkeys raise their heels
This action needs a companion to help you, let your friend ride on your back, then you stand in a slightly higher position, hold the object in front of you with both hands, lean forward, and the leg action is a simple heel lift. This action can enhance the pressure of lifting your feet and heels, and it is also a very good action that is not commonly used.
Most of us have never tried the above actions. We can try to change our training mode and make our training more interesting. This is the purpose of our training, not only to exercise in place, but also to exercise happily!
Finally, I wish every friend who has read this article, practice strong leg muscles as soon as possible and make your lower limbs stronger and stronger.