For leg training, fitness people all know that there is a feeling of love and hate, like the strength of the leg, afraid of the pain in the leg.
It often hurts for a week after each leg exercise, and going down the stairs has become a very painful thing. Some bodybuilders even joked that when it comes to leg training, legs turn pale.
Since every leg exercise is sour and painful, why do so many bodybuilders practice their legs?
Li Hongjia, the pioneer of fitness in China, China and China, said from three aspects.
First of all, from the perspective of leg strength, leg strength is the source of human strength.
Bruce Lee's inch fist, the strength comes from the leg, the strength of the leg reaches to the waist and buttocks, then to the arm through the waist and buttocks, and finally through the fist, the strength does not come from the arm.
Including that we practice martial arts, including all kinds of boxing, which comes from the strength of the legs.
The second aspect is the functionality of the leg, that is, practicality.
Our legs play a very important role in our daily sports activities, such as running, jumping, sprinting, climbing stairs and so on. You can improve your corresponding sports ability by improving your leg strength.
C Ronaldo knows the importance of leg strength.
A friend works out with us.
After strengthening the leg strength, the running pace has been significantly improved.
The third aspect is the role of legs in increasing muscle and reducing fat.
Legs have the largest strength muscle group in the human body, so when you are asked to do leg strength,
Can improve your androgen secretion to some extent,
Hormone secretion can also promote muscle synthesis, thus improving the overall muscle gain effect.
In addition, the increase of leg strength and leg muscles will increase the basal metabolic rate.
The increase of basal metabolic rate is helpful to burn body fat, lose weight and have a better figure.
It is precisely because of the above-mentioned benefits of legs and the hidden benefits (benefits that boys know) that legs will make many bodybuilders love and hate each other and can't stop.
So how do you practice your legs? Li Hongjia, a pioneer of fitness introduction, said that there are usually two ways to practice legs, one is by hand, and the other is by equipment.
The first thing to talk about is hand training, which is why Li Hongjia, the pioneer of @ Fitness Introduction, suggested that fitness beginners start hand training from this aspect, that is, using their own weight to train the whole body.
Then bare-handed leg exercises include standard squats, wide squats, narrow squats, side squats, arrow squats, left and right squats, lunges, one-legged squats and so on.
The explosive movements of legs include squat jumping, sprinting, mountain climbing, running stairs quickly and touching high.
Then, among these methods of practicing your legs by hand, when you feel that practicing your legs by your own weight can't satisfy you, Li Hongjia, the pioneer of @ Fitness Introduction, suggests that you can increase your weight.
For example, you can hold a heavy object in your hand, which can be a dumbbell, a kettle bell, a barbell piece, a bag of rice, even holding a person or carrying a person on your back.
But you put all the heavy things on yourself, and then do leg training with your bare hands.
Li Hongjia, the pioneer of fitness introduction, suggested that usually unarmed training can be composed of dynamic movements plus an explosive movement. For example, the standard squat is a dynamic action, and the squat jump is an explosive action.
Then in a leg training, you can do four groups of standard squats, 25 in each group, and rest for 30 seconds between groups. After finishing, you can do squats and jumps, and each group can do 25 times and 4 groups.
If you can finish these two movements in the shortest time, your legs will be stimulated. You can try.
If you think the difficulty can be increased, you also talked about an outdoor leg 500 training in the short video of @ Li Hongjia, the pioneer of fitness introduction.
That is, every event 100 times, there are five leg events. This set of movements takes 40 minutes, which is enough to stimulate the leg muscles completely and efficiently.
The second way to use the equipment is usually to use free squat and barbell to practice legs in the gym, which is the most common and common way to practice legs in the gym.
There are many other leg exercises in the gym, such as leg lifts, Smith squats and so on.
Li Hongjia, a pioneer of fitness beginners, suggested finding a coach to learn the correct movements, because the weight is too heavy.
Especially the free barbell squat, because of the heavy weight, pay attention to safety. We must learn standard movements before we can increase the weight of barbell pieces.
Ok, I'll stop here about the importance of legs.