How to train the legs, there are many training movements, and these training movements have many functions, and each movement has different functions. Generally speaking, I believe many people don’t know what movements are involved in leg training. So, what are the names of leg training movements? Let’s learn about leg training exercises together.
Stiff-legged deadlift
The main part of the straight-legged deadlift is Our leg position, we can use the barbell to complete. At first we put the barbell in front of our feet. We leaned over and tried to see if we could grab the barbell, but we were careful not to bend our legs. If possible, we can perform the action. At the beginning, we open our legs shoulder-width apart, let our upper body bend over, grab the bar with both hands, and lift the barbell upwards. When our body stands straight, the barbell can reach the root of our thighs. position, 20 actions can be completed at one time.
Weighted Squats
Weighted Squats are the simplest and most effective exercise to exercise leg muscles. We grab the dumbbells with both hands and keep our back straight while standing. At this time, we squat with bent legs, and at the same time, we grab the dumbbells with both hands and lift them up until our arms are raised forward and parallel to the ground. At this time, the range of the leg squat is also relatively large. Next, we straighten our body upwards, stand up, and start the action again. Complete a set of 30, and perform 3 sets of actions each time.
Sitting and stretching the calves
Sitting, wearing iron shoes (dumbbells or sandbags can also be tied to the feet), use the contraction force of the quadriceps to straighten the calves. Tighten your quadriceps as much as possible, pause for a moment, then put it down and do it again. Inhale as your calves straighten, and exhale as you lower your calves. Your thoughts should be focused on your quadriceps. Both calves can be straightened at the same time or alternately. Lie prone on a bench with your calves bent, wear iron shoes on your feet (you can also tie dumbbells or sandbags to your feet), use the contraction force of the biceps femoris to bend both calves toward the thighs at the same time, tighten the biceps femoris as much as possible, and slightly Stop, then put it down and do it again. Inhale when you bend your calves up, and exhale when you lower your calves. Your thoughts should be focused on your biceps femoris.
Aerial Bicycle
The Aerial Bicycle is a free-hand leg training exercise. It is relatively simple and basic, but the exercise effect is very good. First we lie flat on the yoga mat, let our bodies relax, and put our arms straight by our sides. At this point we lift our legs up and start performing aerial cycling movements in the air, just like walking on a flat road.Just like cycling. Complete a set of 60 each time, and you can complete 5 sets of actions at a time.
Lying on your back and raising your legs up
The action of lying on your back and raising your legs is a very effective exercise for us to exercise leg muscles. It is also relatively simple and can be completed without any equipment. At the beginning, we need to lie on our back on the yoga mat, with our legs naturally relaxed and close together. With arms at our sides, we can begin the movement when we are ready. Use the strength of the waist and abdomen and the strength of our legs to support our legs and push up. The higher we can lift, the better. Keep our legs together and straight at all times, and try to keep our waist off the ground. After reaching the limit, we can put the legs back and start the action again.
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