Secondly, when modeling calf and chest, biceps femoris should have obvious arc, strong and rigid. As for the calf muscles, whether facing up or side-looking, they should be matched with the thigh muscles, which has the feeling of "four or two". The muscular lower limbs make the whole body appear calm and strong, avoiding giving people a bad impression of top-heaviness. Let's talk about the training movements of leg muscles and related technical details and points.
The first is the quadriceps femoris. It includes middle thigh muscle (deep in the upper part of the front thigh), rectus femoris muscle (front thigh), lateral thigh muscle and medial thigh muscle. Comprehensive * * *, can use compound action, targeted * * *, can use isolated action (mainly for the inner thigh muscles, others can change the standing distance or change the center of gravity * * *).
1. Get down. Put the barbell on your shoulders, hold the bar with both hands, straighten your back and do squats. Those with developed gluteal muscles can squat flat, otherwise they should squat to the bottom and stand up to make the gluteal muscles and legs develop in a balanced way.
No matter how heavy you are, you should focus on the quadriceps. This requirement is easy to do when training upper limb muscles, but many people can't do it when training legs. By reducing the negative weight to establish the connection between the nervous system and the leg muscles, it can be corrected in a short time and will exceed the maximum weight of the original squat.
Because of its large size and strong viscosity, the training times are higher, 8 ~ 12 times in each group. In order to improve the basic weight, 1 ~ 3 times/group of heavy-load training is also essential, which is conducive to improving the strength of the nervous system and the secretion of * * * hormones. After light-load warm-up, the two groups made five formal groups, which were 12, 10, 8, 8 and 8 times respectively.
2. Squat forward. Put the barbell in front of your neck, cross your hands to protect the bar, keep your waist upright and do squats.
People who practice squat for a long time will find that the circumference ratio of the upper thigh near the leg root and the lower knee is not balanced, or even very different.
The reason is that he relies too much on the back squat (that is, the usual squat) and rarely or hardly does the front squat exercise.
Any action has its limitations. The back squat can be helped by muscles such as the lower back, sacrospinous spine, buttocks and biceps femoris, so the weight of the squat is much greater than that of the front squat, and the comprehensive effect is the best. It can not only develop legs, but also develop related muscle groups, but it is better for developing the upper thigh and weaker for the lower part near the knee.
Squat (including front and back. The main purpose of Huck and Smith's squat is to develop quadriceps femoris in an all-round way, that is, the upper and lower parts of quadriceps femoris should be developed in proportion without deviation, otherwise it will cause defects. Some players always use their legs to "hide from others" on the stage, which makes it even more necessary to adjust and improve the training methods.
As long as you do squat exercises seriously, the muscles near your knees will be stronger and your waistline will gradually gain a gratifying growth. Weightlifters who have done a lot of squat exercises before have very full thigh muscles near their knees and have a sense of strength that engulfs their knees.
The reasonable collocation of squat exercises before and after can promote each other. Therefore, adjust your movements, do more barbells, Smith frames and tuck your knees, and the shape of your thighs will be improved. The place where you originally wanted to "hide others" may become a place where you are willing to "show off". The training group squats in the same way, taking rotation as the first main action, which can take care of the upper and lower thighs.
Second, biceps femoris. Located at the back of thigh, it is a pair of big antagonistic muscles with quadriceps femoris. One minute. The outer two bundles have great development potential, but they are also particularly easy to be ignored.
1. Lie prone and bend your legs. Bend your legs on your stomach, your thighs are close to the stool surface, and the stop roller is located at the heel position to bend upward.
In order to get a better training effect, you should bend down to the highest position as much as possible and do a peak contraction for about 2 seconds. When you put it down, your legs should be straight naturally, and your attention should be focused on the lower part of the biceps femoris near the leg bend, and you should bend upward from this point as the force point.
This is similar to raising an arm. If you don't get to the bottom, your attention and strength are not near the elbow (leg) bend, you can't make the lower part of the target muscle fuller and stronger, and the whole block shape will not be ideal.
According to the weight method, five formal groups were made, the times were 20, 15, 12, 8 and 6 respectively.
2. Stand and bend your legs. Do it with standing leg flexion, focusing on the biceps femoris. Standing posture is not as supportive as lying posture, and peak contraction is not recommended to avoid tendon and ligament strain.
The number of times is more, 3 to 5 formal groups, and the weight is increased one by one. Do it 20 times, 15, 12, 10, 8 times, and at least 8 times.
3. Straight leg hard pull. Although it is called "straight leg hard pulling", it does not require the legs to be as straight as sticks, that is, there is still a certain natural curvature, but the amplitude should not be too large.
Hold the barbell with both hands, keep your back straight and pull the barbell up. Don't bow your back, or you will easily hurt your waist. Using the rule of increasing weights one by one, we made five formal groups with the time of 12, 10, 8, 6 and 4 respectively. Be careful not to show off your bluff. 1 group should use the limit weight, otherwise it is easy to get hurt.
4. Lie on your back and lift your legs. Different from ordinary leg lifts, the distance between the legs on the pedal is large, which can fully lower the legs. Rogier Marcus, the superstar, even lowered his knee to his armpit, so that the biceps femoris was completely pulled, and his range of motion almost reached its limit.
The key is enough descending angle. When the calf and calf are at 90 degrees, quadriceps femoris is the main muscle, and lowering to a very low position will have a strong * * * effect on biceps femoris.
In order to break the adaptability of muscles, sometimes you can arrange to practice before squats, and sometimes you can arrange to practice after squats. If it is arranged before the squat, the load of the subsequent squat should be reduced appropriately, taking the number of times rather than the weight as a reference. The frequency arrangement is 15, 12,10,8,6 times, generally not less than 6 times.
Third, the inner thigh muscles. Although squatting. The muscles of the inner thigh are affected to some extent during leg lifting, but further intensive training is still needed to produce better separation and isolation. To this end, sitting and stretching is the best choice.
Sitting on a stool, holding the handle tightly with both hands, focusing on the knee area near the front of the thigh, can drive the action with force. 80% ~ 85% of the load strength, explosive lifting (controlled during reset) or steady flexion and extension (without stopping at both ends) can be adopted. When doing more than 85% intensity movements, you should control the whole process, and the speed should be slower than usual, so as not to damage the ligaments and tendons of the knee joint.
Advanced level can do one leg flexion and extension, so the isolation effect is better. However, it is safer to adopt the method of gradually increasing weight and reasonable load.
Both movements are five formal groups, and the times are 15, 12, 10, 8 and 6 times respectively.
Fourth, the external femoral muscle. One of the weaknesses of most trainers. There is no particularly isolated action. Only by using a narrow standing distance, or squatting with your legs together, can you focus on exercising the extra-femoral muscles. Specific actions include:
1. Squat near Smith's frame.
The barbell is placed on the back shoulder of the neck, and the distance between stations is less than the shoulder width (generally 20 ~ 30 cm, which is naturally better), and it is squat. Don't squat to the end, just keep your thighs parallel to the ground, so as not to hurt your waist because your standing distance is too narrow.
The action essentials are the same as ordinary squats, keeping your back straight and focusing on quadriceps femoris. It is best to protect each other so as not to lose control of the balance.
Make 3 ~ 5 formal groups and gradually increase the load, which is 15, 12, 10, 8 and 6 times respectively. This action can also be done with barbell free squat, and it is better for 2 ~ 3 people to practice together, which is also conducive to tapping potential.
2. Narrow distance (or leg joint) shoulder squat or Huck squat
The reason why the two movements are put together is that the requirements of these two movements are basically the same, but the slight difference is that the shoulder rest squat can be taken in two ways: facing away from the instrument and facing the instrument. In order to use more weight and not damage the knee ligament, you can squat flat (the thigh is at a 90-degree angle).
Sometimes, in order to change, you can do squats, but only within a safe number of times (10 ~ 12 times/group), so that you can avoid gluteal muscles from participating in power assistance, and you can always use quadriceps to control movements, thus achieving better training results.
Because the isolation effect of Huck machine is better, Huck machine is generally used for full squat. Weight is not the first, the most important thing is to always focus on quadriceps femoris, and control the load and the accuracy of movements with the continuous tension and contraction of muscles.
Make five formal groups, the first two groups are high order, 20 times, 15 times, and then drop to 10 ~ 12 times, and complete three groups continuously.
Fifth, calf muscles. If there is no substantial progress in calf muscles all the year round, it is necessary to adjust: increase the heavy load training group; Change the number of movements, as high as 50 times and as low as 10 times; Give priority to calf muscle training, or simply separate from leg training for special training.
There are two basic movements: standing and lifting the heel to increase the muscle circumference of the calf; Sit on the heel of the elevator and draw the muscle lines of the calf to make the calf look like a diamond.
In each group 12 exercise, the standing lift heel should adopt a complete range, lower to the lowest position, raise to the highest point, and do peak contraction for 2 ~ 3 seconds.
When doing ultra-high times, the calf muscles are "shocked" by the accumulation of unusual amounts, and there is no need for peak contraction. At this time, the number of times is the first. In order to always focus on calf muscles, we can use "imagination technology", such as imagining it as bundles of steel cables side by side and so on.
Sitting lift heel has a certain effect on gastrocnemius (calf), and also has a good effect on soleus, peroneal longus and other small muscles in front. When standing on tiptoe, stiff lines can add a lot of color to calf muscles.
The two main strokes are divided into five groups, and the general frequency arrangement is 25, 20, 18, 12, 12.
The above sections introduce leg training movements and arrangements, and there are some related details and skills for reference in actual training:
1. When squatting under controllable load, when the big leg and the lower leg are at a 90-degree angle, stand still for 3-5 seconds before standing up, which is another form of "peak contraction" with particularly obvious effect.
2. When the barbell squats, adjust the direction of the toes. The outer layer can be the inner thigh muscles such as gracilis and pubic muscles, which are common weak parts.
3. Apply the principle of continuous tension, and let the muscles resist the load all the time. Or the whole process adopts a smooth squat mode, and the whole action is done in one go, with no obvious action pause.
4. Prestressing practice. Carry the equipment to your shoulders with a weight that exceeds the limit load by about 40%, but don't squat. The purpose of fighting such a heavy load lies in the nervous system and endocrine system, and we must go all out to achieve practical results. It should be carried out on the strength frame, and the position of the inserting rod should be adjusted in advance.
5. The combination of explosion erection and load shedding control is the most suitable, and should not exceed 85% of the maximum load.
6, imagination technology, first, it can replace the pain and boredom in training; Second, imagine that the flexibility of the legs is excellent before and during the action, which can make the muscles contract to the maximum.
7. Go crazy once in a while. Only one movement is used in a class, and at most 30 groups of exercises are done, such as squats and appliance squats. If you're afraid you can't hold on, find a partner to be crazy with.
Last but not least: "If you want the weak parts of your body to respond positively to training, you should love them as much as you love the strong parts."
(Wade) Get rid of the mentality that "my part was born underdeveloped". When you see that the weak part really begins to grow, you will find the importance of a good attitude.
Shape the leg