In fact, for everyone, improving leg muscle strength is of great benefit, because strong leg muscle strength can greatly improve the stability of the body and the basic exercise strength of the body. The muscle strength of the leg is improved, which can greatly reduce the daily pressure of the leg, and the leg bears the whole weight of the body. If the leg muscle strength is not strong enough in daily activities, it will bring some pressure and wear to the leg. Of course, these conditions will not be shown when you are young, and you will not have anything to wear.
There are all kinds of leg health problems in middle-aged and elderly people. Strengthening leg muscle exercise can effectively prevent leg health problems in middle-aged and elderly people. Strong muscle tissue can effectively slow down joint wear, prevent osteoporosis and delay leg aging. The leg is the first part of the human body to age, because the leg supports the whole body weight, and the accumulated wear and tear can not be effectively alleviated, so it also accelerates the aging of the leg. Old people get old first? That's what it means.
You must protect your legs when you are young. In addition to strengthening the muscle strength of the legs, it is particularly important to protect the legs from the cold. Many people don't pay attention to the cold protection of their legs when they are young, and as a result, they get cold legs after middle age. These situations are caused by not paying attention to keeping warm when I was a child. Don't feel young and resistant. You can't be as cold as a knife Cold air accumulates in the body from pores, and the resistance decreases after middle age.
Most of the movements in this thigh training program are done with fixed instruments, and the thighs are abused by violent means and some special ways. Ultra-subtraction group+super group, the ultra-subtraction group consists of three different weights and is in the form of decreasing, and the super group consists of two actions. There is no rest between groups, whether it is the super-reduction group or the super-group. Do 3-4 groups for each movement, with 60-90 seconds rest between groups and 90- 120 seconds rest between movements (recommended).
Action 1, leg lifting action with fixed equipment, this action is completed by ultra-reduction group, and each group consists of three different weights in decreasing form. After lifting the leg for 8-6 times, directly reduce a certain weight to complete lifting the leg without rest, and then reduce it for 8-6 times 1 group.
Action 2, do leg flexion and extension with fixed instruments. This action is like this. Each group did it 20 times, of which the first time 10 was a slow stop, and it dropped (slowly) after the peak value was about 2 seconds, and the last time 10 was slightly faster.
Action 3: Do leg bending with fixed equipment. This action is done with a lot of weight. Each group did 6 complete contractions and control movements, and then did enough until they were exhausted.
Action 4: Straighten your legs with a hexagonal barbell. If you don't have a hexagonal barbell, you can use an ordinary barbell. The weight used is gradually increasing or constant, and this action is completed without heavy weight. Do 15- 12 times in each group.
Action 5+ Action 6 form a super group-complete Action 5 and do SISSYSQUAT on the fixed equipment of barbell weight. When you are close to exhaustion, you can do it directly without rest-Action 6: Do an arrow squat with your own weight 10-8 times (each side) is 1 group.