As we all know, strong physique and people's daily exercise are inseparable. Generally speaking, when people exercise their leg muscles, they can also take different exercise methods. How to exercise leg muscles has become the most concerned issue.
1. Heavy squat
Initial posture: put the barbell on the back of the neck and shoulder, hold the bar with both hands, stand upright, and keep feet shoulder width or slightly wider than the shoulder.
Short range: squat down to the lowest position, then stand up to the whole body straight, repeat.
Action function: this action has a very strong stimulating effect on quadriceps femoris, gluteus maximus and lumbar back muscles.
Action points: when lifting the barbell on the back of the neck and shoulder, pay attention to the left and right balance, and do not press on the back of the neck, keep the posture of chest, waist and hip bending, and do not squat too hard, so as to avoid knee joint injury. When standing up, do not lift the hip first and then surpass the upper body, but drive the whole body up with the head up.
2. Horizontal leg bending
Initial pose: (the author is a, the loser is b) a lies on a large bench, holding the bench tightly with both hands, B stands on one side of a facing the direction of a foot, and both hands are pressed on the heel of a left and right respectively.
Action process: a bends the lower leg with force, B applies certain resistance to the opposite direction with both hands, but does not stop the action of A. when a bends the leg to the extreme point, B pushes a back to the initial position with force and repeatedly.
Action function: mainly exercise the Semimembranous muscle, semitendinosus muscle, biceps femoris and gastrocnemius muscle of the lower leg of the thigh.
Key points of action: coordination between a and B is required to make the movement speed even and smooth, and do not jerk back or stop the movement.
3. One leg squat
Initial posture: (take the left leg as an example) stand on one leg, extend the right leg forward, and hold your hand on a fixed object.
Action process: the standing leg slowly bends down and squats to the lowest point, and the right leg can't reach the ground, then the left leg stretches hard, reverts to the initial action, and repeats.
Action function: this action can fully stimulate the anterolateral quadriceps and gluteus maximus.
Action points: the action should be even, do not squat suddenly, in case of damaging the knee joint. The upper limbs only play a balance role. Try not to pull up the body with the strength of the upper limbs.
As mentioned above, when exercising people's leg muscles, it can be realized by adopting three methods: horizontal leg bending, single leg squatting and weight-bearing squatting, and the adoption of these methods is also helpful for the exercise of leg muscles.