Muscle strength training of lower limbs can develop lean physique. Speaking of thin physique, I believe it is what many women have always dreamed of. Not only is it not easy to get fat when eating anything, but it also looks good when wearing clothes. In fact, you can develop lean physique through some muscle strength training of lower limbs. Let's take a look at how the following article develops lean physique.

The first step to start burning fat is to train the muscle strength of lower limbs, develop lean physique, warm up and do enough exercise.

Warm-up helps to raise our body temperature, activate the nervous system, increase tissue elasticity, improve reaction ability and reduce the occurrence of sports injuries. However, excessive static stretching before exercise is not recommended, which will weaken nerve reflex, temporarily destroy the viscosity of muscle tendon system, temporarily reduce muscle strength and increase the risk of injury. Generally speaking, it is enough to do dynamic stretching or jogging for 5 ~ 10 minutes before exercise, so that the heart rate and breathing frequency are slightly accelerated and the skin sweats slightly to promote circulation.

The core and hip muscles are activated first.

Many people have no exercise habits or are injured, so the pain inhibits the muscles that should be contracted. At this time, if we directly carry out high-intensity exercise training, it may first act on the body surface and large muscle groups, but it is easy to produce shear force on our spine or other lower limb joints, and it cannot provide appropriate protection. Therefore, before exercising, it is recommended that you wake up the muscles of the abdominal core and buttocks first, so that you can protect the spine and pelvis in advance during exercise, and also increase the efficiency of mechanical transmission during exercise, so that more muscles can contract and burn more calories!

Correct action steps and postures

Correct action steps and postures represent the correct sequence of muscle contraction at the same time. Especially in the exercise design of many lower limbs, it is emphasized that the spine must be kept in the center position, and the hip joint should be started first to avoid spinal injury due to excessive load.

Correct posture can also reduce unnecessary compensatory movements, so that all muscles and joints of the lower limbs can share the body weight equally, and the movements can be smoother and more labor-saving. If you concentrate on a certain joint or muscle, it will cause chronic injury over time.

How do you know if the posture is standard enough? At the beginning, it is best to practice unarmed muscle strength training in front of the mirror and slowly correct your movements through visual feedback.

In addition, it can be made more difficult or simpler by adjusting the angle, changing the center of gravity, changing the supporting area (such as the transformation of two feet and one foot) or adding jumps. So as long as there is discomfort or difficulty in the process, please go back to simpler movement changes; When actions no longer challenge you, you must challenge more difficult changes.

Stretch after exercise.

Muscle contraction after a period of exercise is easy to produce tension; If the action is intense or exceeds the muscle load, even inflammation or slight laceration may occur. In addition, if there is no regular stretching, the components in the connective tissue will gradually change, and the water will gradually decrease and lose its due softness. Long-term accumulation will shorten, calcify or adhere muscles and connective tissues, so the angle of motion is limited, causing discomfort and compensation of other joints. It is suggested that you increase passive static stretching after relaxation exercise to stretch the muscles, so that the muscles can recover their original elasticity and softness, and the lines will be longer.

Exercise lower limb muscle strength: 1 and Trap Bar hard pull.

The hexagonal bar hard lift is Boyle's favorite double-limb movement, and his favorite posture even exceeds squat and traditional hard lift. Because it combines the benefits of squatting and hard lifting. He said, "You will get a small group of mechanics with fixed benefits." Exercise strengthens strong joints and lower limbs, and also builds upper back, lower back and grip strength. If you want a strong back and thick upper limbs, don't wait and see.

2. Hard pulling with one leg

Note: Some people call this action a skater squat.

This is a one-legged version of the hexagonal bar hard lift, but not for lifting weights, but to improve the muscle strength and stability of one foot. This is a good variant, suitable for people with low back pain or weight lifting problems. Boyle said, "As long as you do it 10 times with your bare hands or every 5 pounds, you can feel the lower limbs very much."

3. Raise your hind feet and squat.

Usually called Bulgarian leg squat, Boyle suggested carrying weight. Boyle asked his athletes to lift 120 pound dumbbells on each side (240 pounds in total), but it was difficult for athletes to carry 400 pounds for traditional squats. (Refer to the introduction of "Bilateral Absence")

4. One-legged, straight-legged dead lift.

Leg-lifting squat is the active action of the knee, and this action is the active action of the hip, which supplements the deficiency of leg-lifting squat of the hind foot and gives more exercise to the gluteal muscles and the back of the thigh. Similarly, you can increase the load, which is a good way to improve core control and core balance.

5. Skateboarding lunge

If I can only do one action, it may be this action. Because pulling the body forward requires more gluteal muscles and the back of the thigh. If you don't have a skateboard, you can put your feet on anything that can slide, such as stepping on a towel and doing it on a smooth surface.

6. Squat with one leg

Sometimes, the strongest athletes will encounter difficulties in this movement only by their own weight. The problem is not the lack of muscle strength, but the lack of mobility and stability. If this action is added to the curriculum, it can cultivate better lower limb control and stability, which is especially important to prevent ACL injury.

7. Goblet squat.

Goblet squats seem to be everywhere, which is one of the best ways to teach people how to do squats. If you can do this correctly (the dumbbell touches the chest and the elbow touches the thigh), it means that you have learned the technique of squatting.