If the leg muscles are not well trained, the upper and lower limbs of the body will become uncoordinated. The leg muscles are still the basis for exerting force in sports. Exercising leg muscles can stabilize the body and control the force. It is more precise and helps improve your body stability, but it is not easy to train your legs well.
The muscles of the legs can be divided into three muscle groups: quadriceps muscle group, hamstrings and gastrocnemius. When we train legs, we exercise these three muscle groups through different movements.
1. Exercise of quadriceps muscles< /p>
The quadriceps are at the front of the thigh. We usually use barbell squats to exercise the outer muscles, and leg presses and shoulder rests to exercise the rectus femoris and vastus medius. When practicing, Pay attention to appropriate protection and power control.
2. Hamstring exercises
Hamstring exercises are mostly done through stretching exercises, which can be paired with corresponding stretches. Use tools to stretch, focusing on the stretching of leg muscles. You can practice one area first, and then move to the next exercise area.
3. Exercise of gastrocnemius
Gastrocnemius is mostly exercised through calf raise training. During the exercise, make sure your legs are straight. , allow the gastrocnemius to fully contract, and use dumbbells and barbell equipment to practice more movements. You should pay more attention to this muscle group in daily training. If you practice well, your calf lines will also become more beautiful.
The leg muscle group is also the largest muscle group in our body. Boys can look more upright and masculine by practicing it. Girls' exercises can make the leg muscles firmer and have better lines. It is a very important exercise in the process of fitness and muscle gain. Novices should also master the corresponding movement essentials when doing corresponding leg equipment training.
Seated Leg Bends Pay attention to adjusting the angle of the exercise so that the legs hang down, the ankles are hooked and measured, and the knee joints can lift and lower the training equipment.
Standing Leg Curl When practicing, you must control the corresponding weight. When starting the movement, hook your legs backwards, let the biceps femoris curl upward as much as possible, and lower it slowly to avoid inertia. Have an impact on action effects.
Leg Kick Machine During the exercise, please pay attention to the knees and toes to be in a straight line to avoid deviation of the toes and heels. After kicking to the top, lower it slowly and under control. Keep your back close during the whole process. Close to the back.
Generally speaking, there are many ways to train legs. We need to target the corresponding muscle groups and cooperate with good living and eating habits, so that your leg muscles will become stronger. Got to be stronger.
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