If you want to gain muscle and reduce fat, you must know how to strengthen leg training! You know, the leg muscle group is one of the three important muscle groups in the body, and it is also the largest muscle tissue in the body! Moreover, leg exercise can bring us many benefits, such as strengthening leg muscles, strengthening core muscle strength, consuming more calories, promoting the concentration of growth hormone and testosterone and improving metabolism. The muscles of the front thigh always play an important role in our daily life. Whether you want to strengthen the leg strength or improve the shape of the front thigh, you need to carry out targeted training programs. The quadriceps femoris with the largest area is composed of lateral femoris, medial femoris, rectus femoris and medial femoris, among which rectus femoris belongs to multi-joint muscles and the other three belong to single-joint muscles. Therefore, quadriceps femoris is not only the main force responsible for walking, going up and down stairs, squatting and so on. It is also for the stability of our knee joint, especially the stability of the patella and knee joint in the anteroposterior direction. Therefore, it is very important for us to practice quadriceps femoris well.
In the standard squat, the active muscle group is the range of quadriceps femoris. When we want to train quadriceps femoris, the most common movements we do are squat, Huck squat, bow squat, leg press, sitting and stretching legs, etc. But to be honest, the training of quadriceps femoris is much more difficult than the core muscles of trunk, especially the range of activities of quadriceps femoris is more attractive to everyone. Simply put, the range of activities of training quadriceps femoris is as follows.
What pressure does the squat angle have on the periphery of the knee! Traditional fitness school: They think that no matter what training program, the range of activities should be complete, that is to say, when doing leg training, we should try our best to achieve the lowest point. This can expand the range of activities, increase the time to keep the leg tense and act on a large number of leg muscles, obtain higher extension and make the overall training effect more complete. Modern bodybuilding school: this is also the training school advocated by the most people at present. They emphasize reducing the range of activities, such as 1/2 or 1/4 squats, and mainly emphasize training leg muscles through various training equipment. In the past, before the quadriceps training equipment came out, full-range squat was a necessary exercise for thigh muscle training. With the emergence of many leg training machines, there is a training method of squatting 20-40 cm with weight. There is a study on the influence of squat depth on sports performance abroad. It was found that 28 college athletes were divided into full squat group, half squat group and micro squat group, and trained for 16 weeks. The final result is that the muscle strength of the full squat group has the greatest improvement at full squat 1 RM, and that of the half squat group at half squat 1 RM. In terms of explosive performance, the micro-squat group showed the best explosive conversion result, and the correlation between vertical jump and sprint performance was higher, followed by the semi-squat group, while the correlation between vertical jump and sprint performance improvement was lower in the full-squat group compared with micro-squat and semi-squat.
How to balance the development of thighs Our thighs are shaped like carrots, which means that the upward bending of quadriceps femoris can make the whole muscles develop stronger through training, but the thinner the muscles below, the more worrying it will be. In order to get rid of the increasingly serious imbalance of carrot-shaped or thigh muscle strength, the training target must be placed in underdeveloped areas. Suggest the following five training methods for your reference!
In order to get rid of the increasingly serious imbalance of carrot-shaped or thigh muscle strength, the training target must be placed in underdeveloped areas. 1 completely changing the curriculum is like the recruitment of motor nerves. Muscle development is unbalanced, showing bad habits in training methods. If we continue this old training mode, the imbalance will only expand further.
2 change the training plan. We all know that every exercise training will have specific motor nerve recruitment. If you only do squats in the leg training program, you might as well try other training programs besides adjusting the training angle and muscles, such as the forward lunge squat or leg press.
Changing some training programs in time can make muscles grow more efficiently. 3 Adjusting the range of motion New stretching and range of motion can help the lower part of quadriceps femoris training, but if your range of motion is already large, it is best to reduce the range of motion and increase the training weight, provided that the training method is adjusted as much as possible.
4 Change the number of training groups If you are already training in multiple groups, it is better to switch to training in fewer groups. This is called decrement training. Generally speaking, the reduction training theory holds that after 2-3 weeks of high-intensity training, the body muscles; Muscle will accumulate a lot of stress and fatigue, so it takes 4- 10 days to reduce the amount of training and take active rest time to recover. After the reduction period, testosterone will tend to peak and the nervous system will return to its optimal function.
5 Touch Training After thigh stretching or leg press, we can put our hands on the main muscle training area we want to strengthen, so that we can not only know more accurately whether the muscle has arrived, but also strengthen the contact with the brain by touching the muscle and enhance the muscle recruitment in this area.