If You Are Worried About Leg Exercises, Try These Two Actions to Improve Exercise Effectiveness
The quadriceps femoris is the largest muscle group in the human body, with the main muscles on the anterior side being the quadriceps and on the posterior side being the hamstrings. When exercising these two muscle groups, we need to pay attention to certain issues. Let your exercise action be more effective.
The quadriceps femoris is located in the front of the thigh, strengthening its training can make the thigh stronger. It is one of the largest and most powerful muscles in the human body, primarily responsible for stabilizing the knee joint, making walking and running easier.
The hamstrings are located in the posterior of the thigh, its function is mainly reflected in knee flexion and hip extension, maintaining the stability of the knee joint, and preventing the tibia from overextension. The hamstring is a stabilizing muscle group.
To increase the strength of these two large muscle groups, we need to find targeted actions, and master the techniques in the actions, so as to achieve twice the result with half the effort.
In the usual training of the quadriceps femoris and hamstrings, most people are familiar with squats and straight-leg deadlifts. Today, the editor will use these two actions as examples to explain the issues to be paid attention to in the action, reduce the errors in leg training, and ensure that the leg training effect is obvious.
Issues to pay attention to in high-squats
Body posture
Feet are the same width as the shoulders, the knees and toes are in the same direction, maintain a posture, contract the hip and abdominal muscles, inner or outer eight will increase the pressure on the knee joint, causing injury.
Grip posture
Hands wide grip the barbell, place it on the upper end of the trapezoid muscle. If your shoulder joint flexibility is very good, it is recommended to use a narrow grip to place the shoulder joint on the shoulder joint, which not only exercises the quadriceps femoris on the thigh, but also increases the range of shoulder joint internal rotation, stimulating the back muscles more strongly, but you must ensure that the elbow joint and back are in the same plane.
Breathing and spinal column position of the back
Inhale when descending and exhale when ascending. When squatting, the spine should be in a neutral position, do not excessively arch the back, maximize the contraction of the hip and quadriceps femoris.
Issues to pay attention to in straight-leg deadlifts
Body posture
Feet are separated and the same width as the shoulders, the feet are slightly outward in a slight outward eight, the upper body remains stable, the spine is in a neutral position, and the center of gravity is on the back of the legs and the buttocks.
Barbell movement trajectory
Extend the hips and tighten the hamstring muscles, so that the barbell moves down along the back of the thigh, do not move it too far.
Maintain the pelvic neutral position
In the process of straight-leg deadlifts, we often cause the pelvis to excessively tilt backwards, which causes the back to arch and appear chest out, which reduces the stimulation of the hamstring muscles, and affects the training effect, so in the process of the barbell descending, the pelvis must remain in a neutral position.
Control the range of knee flexion
A common mistake in straight-leg deadlifts is that we inadvertently increase the range of knee bending, which weakens the contraction of the hamstring muscle, reduces the stimulus, and does not achieve good training results.
In summary, through the above analysis, athletes should clearly understand the importance of mastering the training techniques. Everyone knows how to correctly train the legs. As long as in training, pay attention to the training details, and better apply these training methods to practical training, you can ensure the leg training effect.
If you are worried about leg training, you can try these two actions, follow the key points mentioned above, slow down the grasp of the technique, so that you can gain a lot of benefits in training, don't forget to share with friends or leave a message.
