1, the basic structure of leg muscles
2. Analysis of common problems in leg training and how to improve them?
3. Detailed explanation of several common leg exercises
Before learning how to practice legs scientifically, we must first understand the basic structure of our leg muscles, and first grasp what its muscle distribution is like.
First, the basic structure of leg muscles
The muscle content of the legs is very large relative to the whole body, especially after adding our hip muscles, the muscles of the lower limbs account for more than half of the whole body muscle content.
Through the above picture, we can have a simple understanding of leg muscles. The muscles that we are familiar with and hear most should be quadriceps femoris, biceps femoris, gastrocnemius and soleus. These muscles are common in leg muscles and have a high utilization rate. Of course, other muscles are not important. Of course not. Including the auxiliary muscles and ligaments around the muscles, are very important.
Having said that, let's talk about some common problems in leg training and give you improvement measures.
Second, analysis and improvement methods of common problems in leg training.
Question 1: Leg exercise helps to secrete testosterone, can promote muscle gain, and then exercise legs crazily.
Problem analysis: In fact, this statement is one-sided. The massive secretion of testosterone does help muscle growth, but we can't rely on it. Another study shows that the increase of short-term hormone secretion has no significant effect on long-term muscle gain, so this statement is one-sided.
Improvement methods: scientifically practice legs, make a reasonable leg training plan, and avoid excessive exercise to avoid injury. You can do different exercises for different parts, and don't rely entirely on leg exercises.
Problem 2: Leg training can only work with heavy stimulation, which leads to blind weight increase.
Problem analysis: Leg training really needs heavy stimulation, so that muscle fibers are broken and damaged, and the muscle gain effect can be achieved after body repair. However, this does not mean that you can gain weight at will. Muscles also have tolerance limits. A slight breakthrough can help build muscles. If it exceeds the limit too much, it is easy to cause muscle strain, which will have an adverse effect on the muscle itself and the later training.
Improvement method: step by step, don't rush for success. Each weight needs an adaptation period. When I get used to a certain weight, I will increase it. It's not this weight. I can do a few actions to increase my weight and avoid injury.
Question 3: Knee joints click when practicing legs.
Problem analysis: This phenomenon is analyzed from two points. The first point is: first determine whether your knee joint has been injured or operated on. If so, you should pay special attention in future exercises. The second point: If the knee joint is healthy, it is normal to giggle, which belongs to normal snapping sound, and the structure in the joint plays a role in protecting the knee joint.
Improvement method: For the first point, you can choose to practice with small weight or bare hands. Let the joints recover first through exercise. For the second point, it is also to lose weight and pay attention to the standard of observing your own movements. You can also wear knee pads for protection during exercise.
After understanding the common problems in leg training, let's talk about several leg exercises that are usually used to help you ensure the correctness of the exercises.
Third, several common movements to exercise leg muscles
1, weight squat
This action is the trump card of leg training, which has the strongest stimulation to the leg and is also the most widely used in leg training. I suggest you master it.
(1) action essentials
Firstly, choose sports equipment, which can be barbells or fixed equipment (such as Smith machine), and then match the reasonable weight according to your actual situation.
(2) feet apart, shoulder width, toes forward, knees to toes, tighten the core, keep your back straight. Everyone should get used to these things.
③ Grasp the barbell or instrument with both hands in a positive and wide grip, and lift the weight with both shoulders.
(4) Down until the thighs are parallel to the ground; When rising, return to the starting position.
(2) Breathing and grouping time
When ascending, exhale; Inhale and squat when you go down. The completion time of each action is about 2-3 seconds.
(3) Number of action groups
Exercise 8- 12 times in each group, do 3-4 groups, and rest for 30 seconds between groups.
2, barbell straight leg hard pull
The choice of this action often has a certain exercise basis, or it is often used under the guidance of professionals, because it is generally difficult for Xiaobai to find the power point when exercising with this action, and the stimulation to muscles is not so strong, and it is easy to get injured if the action is incorrect.
(1) action essentials
(1) Choose an appropriate weight, fix the barbell, separate your feet slightly wider than your shoulders, tuck in your abdomen and hold out your chest, and keep your back straight.
② Hold the barbell with both hands in a positive way and a wide grip distance, and keep the wrist in a neutral position.
(3) During the whole process, ensure that the legs are not excessively bent and try to keep upright. When ascending, pull the barbell closer to the body and pull it upward until the body is upright; When you get down, slowly put down the barbell until it is completely put down, and then proceed to the next action.
(2) Breathing and grouping time
When ascending, exhale; Inhale when you go down, and lower it. The completion time of each action is about 2-3 seconds.
(3) Number of action groups
Exercise 8- 12 times in each group, do 3-4 groups, and rest for 30 seconds between groups.
3, equipment leg push
This action fully stimulates the legs, relaxes other parts of the body and concentrates the weight on the legs. At the same time, training is safer because it is a fixed instrument.
(1) action essentials
① Choose a suitable weight, fix the weight plate, lie on your back on the training seat, and bend your legs and push the equipment.
② Hold the handle with both hands to stabilize the body. The distance between your feet is shoulder width and your feet are parallel.
(3) Ensure that the knee joint does not abduct all the time and always faces the toe direction. Keep your legs straight when going up, but don't overstretch, and reach the initial state when going down.
(2) Breathing and grouping time
When ascending, exhale; Inhale when you go down, and lower it. The completion time of each action is about 2-3 seconds.
(3) Number of action groups
Exercise 8- 12 times in each group, do 3-4 groups, and rest for 30 seconds between groups.
Conclusion: I believe everyone has a new understanding of leg skills. When we exercise, we must ensure the correctness of the exercise. If you encounter problems, you can consult professionals or consult relevant materials, and you may not necessarily think so.