Leg training is a very hard process. Leg owners have super endurance that other muscle groups do not have, so suffering is an important reason why people hate leg training.
And people who like to practice their legs have gone through this process before they begin to love it, because the benefits brought by practicing their legs are incomparable to other muscle groups.
And leg training is dangerous compared with other muscle groups. For example, if you squat down, your back is hunched or your weight is too heavy, the physical injury will be very serious.
And there are nearly 50 muscles in the leg, so some slight physical changes may affect the target muscle group of training.
For example, in leg lifting, the upper position of the foot focuses more on training the biceps femoris, and the lower position of the foot focuses more on training the quadriceps femoris.
So today I will share with you how to train leg muscles efficiently, safely and healthily.
The first movement is squat, which is a multi-joint compound movement. In addition to a strong pumping feeling in the legs, it will also exercise our gluteus maximus and lower back to a certain extent.
Many friends saw that some teaching videos used a lot of weight to squat. In fact, there are many training methods.
If you want to improve your leg strength or increase your muscles, you can do so, but only if you squat with the maximum weight you can control, otherwise you will risk hunchback or being crushed and injured.
If you want to depict leg lines, you can do several sets of squats with relatively light weight, about 6? Eight or six? 10.
These two methods are very effective, and if you are a novice friend, I suggest you practice many times with very light weight, because light weight plus many exercises can make you fully familiar with the strength of various parts in the squat process.
Avoid the injury caused by your direct squatting, and you can also find something you need to improve in the process of squatting, such as the distance between stations or the grip, which do not have to be talked about all the time in the teaching video.
People's bodies are different. Only when they are suitable for you can you practice comfortably, move smoothly and efficiently, and you can maximize your training effect.
When you are familiar with the station distance and grip distance, you only need to remember the following points:
The first thing is to stand up straight, because if you don't stand up straight, the weight of barbells and chess pieces will be enough to hurt you, not to mention that some friends don't have enough muscle strength, even if they are light for a long time, their waist will be plagued by diseases.
The second point is that you must squat deep enough. Many people don't squat enough at the end of training or at the beginning. If you don't squat low enough, your strength will be very small, including your gluteal muscles.
This will lead to low training effect, waste your physical strength, and look in the mirror breathlessly, worrying that nothing has changed.
Squat is not easy. There is a special topic before the more detailed squat teaching. If you are just interested, you can go and have a look.
The second movement is leg flexion and extension, which is commonly found in gyms. There is only one thing you need to pay attention to when doing this action.
Is the direction of the toes, you can try it in the next training. When your toes are inward, more force will be exerted on the outside of your thighs; If your toes are outward, the inner thigh is a muscle that pays more attention to training.
The third movement is what I call farmer walking. You can change one dumbbell at a time as on the way, or you can walk with barbells on both sides at the same time.
In fact, the last two movements are auxiliary movements, which help you to discharge the last strength of your legs and make your leg muscles more fully stimulated.
Leg lifting is not recommended because it is easy to relax, because after you use it, you will know that the weight you can lift with your legs far exceeds your squat weight.
Anyone can gain a lot of weight. Seeing that I have added so many pieces, it is easy to have an illusion that I am already strong.
These three movements can train our legs in all directions. If this article is helpful to you, please don't forget to like and subscribe. Thanks for your support.