The exercise of leg strength is of great benefit to improve its explosive power, and can also reduce obesity and stovepipe. When carrying out leg strength training, it is generally supplemented by various strength training equipment. Commonly used leg strength training equipment mainly includes:
1, rowing machine
Rowing machine, also known as rowing machine, is a kind of fitness equipment designed to simulate rowing action. Rowing requires the coordination of shoulders, elbows and hips. It can not only fully exercise the muscles of waist, back and legs, but also improve the endurance and coordination of human body.
The use of rowing machine is easy to learn. The most basic way of exercise is: sitting on the seat, legs naturally stretch forward, pedal, hold the handle with both hands, then bend your elbows and pull hard, and your knees contract, driving the seat to move forward along the slide rail. When the seat can no longer move forward, push the handle forward with both arms, and push the legs forward to straighten, so that the seat slides backward along the track and returns to its original position. This exercise is not difficult, it needs the coordination of upper and lower limbs. After the arm strength is enhanced, you can turn the resistance knob to adjust the exercise intensity.
2, the whole body balance ball suit
Balance ball can make people do exercises with different intensities, which is a new and interesting fitness exercise in recent years. It can exercise the muscles of abdomen, back, buttocks and legs, which plays a great role in improving posture and balancing the body. Moreover, the maximum pressure that the fitness ball can bear is very high, the color is also very bright, and it has both appearance and function.
Step 3 sit down and kick the ball
Mainly exercise quadriceps femoris and tibialis anterior, which is especially beneficial to strengthen patellar ligament and knee joint.
Action process: firstly, adjust the weight, sit in the chair, relax your shoulders, keep your waist close to the back of the chair, hold the handle with both hands, put your feet on the pedal, and pay attention to the distance between your feet, about shoulder width, with your toes slightly outward. When your feet are bent, the distance between the chair and the pedal is preferably about 90 degrees. Inhale, then slowly push your feet forward (some kicking machines are inclined), exhale while pushing, and return to the initial position when your feet are almost straight.
4. Leg-sitting abduction trainer
Mainly practice the muscles of the lateral thigh, especially the girls with more fat on the lateral thigh. It has a good plastic effect and can also enhance women's metabolism.
Exercise process: sit on the leg abduction training machine and pedal. Adjust the position of the thigh baffle to make it close to the outside of the thigh. Spread your legs outward as hard as possible and hold for 1-2 seconds. Then the legs naturally tighten under the pull of weight. Don't stop after your legs are tightened, and immediately start to abduct your legs for the next movement.
5, supine kick trainer
Mainly to practice the strength of the whole leg.
Exercise process: shake your legs: lie on your back, put your hands on your sides, and shake your legs up and down for 2~3 minutes; Lie on your back, raise your feet together, and make 90 degrees with your upper body; Hold your feet with a long towel, pull hard with your hands and push hard for about 30 seconds; Repeat the operation for 3~5 times.
Second, which is better for home leg strength training equipment?
There are many leg strength training equipment. Generally, gyms will prepare various leg strength training equipment. Some friends want to exercise their legs at home, so which is better for home leg strength training equipment?