We will divide the leg muscles into four pieces, and we will separate them from the calf, and then the quadriceps femoris in front of the thigh. Next is the hamstring muscle at the back of the thigh, and finally the buttocks. This training will take about 1 hour to 1.5 hours. This is not aerobic exercise, so keep your heart rate steady every rest. Are you ready? Turn on the nitrogen pump and start working.
The first action is to sit and lift your heels.
The goal is to stimulate gastrocnemius muscle and soleus muscle to synthesize calf triceps at the same time, and do 5 groups, 6- 10 in each group. After the end of the fifth group, there was a calf burning group with 35 times. Whether it is low-frequency heavy weight or high-frequency light weight, calf muscles always like heavy stimulation. After you successfully completed the first five groups, the intensity of the burning group with 35 calf burns is very high. The secret of training the calf is to always keep the muscles tense and fully contracted. It is meaningless for you to train by throwing and moving. Smith's next move is to stand on tiptoe.
Each training session was divided into five groups, and weight loss was carried out after each group, with a rest of about 1 minute between each group. Do it about 8 times in each group, and make your muscles exhausted every time.
Standing Smith lift heel isolated the gastrocnemius muscle of the calf instead of soleus muscle, and ended five groups of routine weight loss training, followed by 35 burn-out groups of this movement. Similarly, in this exhausted group of 35 times, bearing the load should be a challenge for you. Put your heart and soul into it and end the calf training with an efficient training group. Next, let's focus on the quadriceps femoris on the front side of the thigh.
Action 3: Leg flexion and extension when sitting.
This action makes the muscles exhausted, and doing 5 groups, each group 6- 10, is the best pre-exhaustion action of thigh 4. Because it can stimulate the circulatory system and nervous system of the thigh. Prepare for squatting and waiting for the next compound big muscle group. However, it is worth noting that this does not mean that this is a warm-up group, and it is necessary to maintain five groups of high-intensity training to make the muscles fully exhausted.
Next is the barbell squat
We will do 6- 10 times in different standing positions, and each movement needs different foot distances to complete. To make sure we stimulated all the quadriceps. Stimulate the lateral muscles of quadriceps femoris from the narrow foot distance, and then as our foot distance becomes wider and wider, the target of stimulation will gradually shift to the middle part of quadriceps femoris. These heavy-load movements are best done in the early stage of training, because squatting is really a deadly movement.
By carrying out weight-bearing training like squats, you will be able to stimulate muscles that other isolated movements can't. The position of feet and toes will greatly affect where we are stimulated. When doing squats with narrow foot spacing, the toes are always forward, which stimulates the outside of our quadriceps.
As the foot spacing widens, you can also keep your toes forward to ensure that our goal is quadriceps femoris. Don't lock your knees when you stand up straight to avoid knee injury.
Leg muscles are the basis for supporting our bodies to carry out various sports. Legs are developed and daily exercise is flexible and convenient. We usually exercise chest muscles and abdominal muscles, but don't forget to exercise leg muscles, which is very beneficial to the coordination of body lines. Come on, let's exercise our leg muscles.