In exercise movements, there are various movements, and each movement exercises parts. There are many moves for a person to train their legs. So what are the moves for girls to train their legs in the gym? Some people still know what moves they are. So, what are some quick and effective leg exercises for girls in the gym? Let’s find out together below!
1. Weighted Squat
Initial position: Place the barbell behind the neck Hold the barbell on your shoulders with both hands, your body upright, and your feet shoulder-width apart or slightly wider than shoulder-width apart.
Short-range action: Bend your legs and squat to a low position, then stand up until your whole body is straight, and repeat.
Action effect: This action has a very strong stimulating effect on the quadriceps, gluteus maximus, lower back muscles, etc.
Action points: Be sure to pay attention to safety when carrying the barbell on the shoulders behind the neck. When exercising, pay attention to the left and right balance of the barbell. At the same time, do not press it on the protrusion of the back of the neck. The body should keep the chest and chest upright. For postures with slumped waist and raised buttocks, do not squat too hard to avoid injuring the knee joints. When standing up, do not raise your buttocks first and then your upper body. Instead, push your head upward to drive your whole body up.
2. Lying leg bending
Initial position: (A is the performer, B is the helper) A lies prone on a large bench, holding his arms tightly with both hands On a bench, B faces A's feet and stands on one side of A, pressing his hands on A's left and right heels respectively.
Action process: Because the horizontal leg curl requires the cooperation of two people, pay attention to tacit understanding when performing it. A bends his calf forcefully, and B applies a certain amount of resistance with both hands in the opposite direction, but does not stop A's movement. When A bends his leg to the extreme, B pushes A back to the original position, and repeats.
Action function: Mainly exercises the semimembranosus, semitendinosus, biceps femoris and calf gastrocnemius muscles of the posterior thigh group.
Mainly exercises the semimembranosus, semitendinosus, biceps femoris and calf gastrocnemius muscles of the hamstrings.
Key points of action: A and B should coordinate to ensure uniform movement speed. , smooth, don't jump back and forth, and don't let the movement stagnate.
3. Squat with one leg
Initial posture: (Take the left leg as an example) Stand on one foot with the left leg, stretch the right leg forward, and hold the hand on a fixed object .
Action process: Slowly bend the standing leg and squat down to the lowest point, keep the right leg stretched forward without touching the ground, then straighten the left leg with force, return to the original action, and repeat.
Action effect: This action can fully stimulate the thighsThe anterolateral quadriceps, gluteus maximus, etc.
Action points: Movements should be even and do not squat suddenly to prevent damage to the knee joint. The upper limbs only play a balancing role. Try not to use the strength of the upper limbs to pull up the body.