Small Dumbbell, But Can Stimulate Legs from Multiple Aspects - Which Exercises Have You Tried?
In our daily lives, the role of the legs is not limited to fitness; it is closely related to our everyday activities.
What are the benefits of leg training?
Firstly, it can improve the human body's cardiovascular function,When we finish exercises like jumping jacks or squats, the heart rate accelerates, doesn't it? If it's severe enough, we feel like we're going to vomit or can't breathe properly. This is because during exercise, our vigorous movements speed up metabolism in our body and the work efficiency of various tissues, causing their speed to increase, which promotes faster blood circulation within the body, providing ample blood supply to the heart and lungs, and enhancing their function.
Secondly, frequent leg training will increase the secretion of growth hormone and testosterone in the legs,providing ample nutrients for more muscle growth in the entire body, improving male athletes' sexual function. Its training can be considered a natural nutritional supplement.
From the perspective of the composition of muscle in the whole body, 70% of the muscles in the legs, strengthening its training, can burn excess fat in the body, the more intense the leg training, the more heat it consumes,reducing body fat rate,Therefore, strengthening its training is conducive to reducing fat.
Anatomy of Leg Muscles
It is composed of the upper leg and lower leg muscles. The upper leg includes the vastus medialis, vastus lateralis, and rectus femoris muscles, whose functions are to flex and extend the hip and knee joints, causing the knee joint to rotate inward during exercise, while maintaining the flexion and adduction of the thigh.
The posterior muscles of the thigh include the biceps femoris, semitendinosus, and semimembranosus muscles, whose functions are to flex the knee joint and extend the hip joint, causing the lower leg to rotate outward or inward. The front muscles of the lower leg include the tibialis anterior, extensor hallucis longus, and abductor hallucis muscles, the outer muscles include the fibularis longus and fibularis brevis muscles, and the posterior muscles include the triceps surae, flexor hallucis longus, abductor hallucis muscles, and tibialis posterior, among which the triceps surae include the gastrocnemius and soleus muscles.
In short, we conduct targeted training for these muscles during exercise, achieving the purpose of stimulating other leg muscles.
A barbell, how to comprehensively stimulate leg muscles?
In training, we encounter equipment such as barbells, dumbbells, and fixed equipment, but regarding barbells alone, the movement is limited. Today, the editor summarizes the dumbbell training methods, hoping to help friends.
Dumbbell Training 1 – Bulgarian Split Squat (Quadriceps)
Split your legs apart like a pair of scissors. Place your right leg on the edge of a bench, with your center of gravity on your left leg, holding the dumbbell with your arms at your sides, and move by bending your left knee to press down, simultaneously contracting the core muscles, maintaining stability of the trunk, and when the bottom point is reached, contract strongly for 1 second, then return the leg to the starting position. Repeat the exercise on the other side. Recommended single-sided training intensity of 3-4 sets, 10 reps each.Dumbbell Training 2 – Knee Flip (Hamstrings)With your feet shoulder-width apart, and your body in a squat position, hold the dumbbell with your hands and buttocks back, and contract the core muscles to lift the dumbbell to the shoulder position, with the palms facing each other, keeping the dumbbell position stable, perform a squat movement.
Continue the squat action.
The training intensity is 2-3 sets, 15 reps each.Dumbbell Training 3 – Sumo Squat (Inner Thighs)Stand naturally,
Wider than your shoulders
Hold the dumbbell with your arms outstretched above your head, move into a squat while simultaneously bending your elbows to lower the dumbbell between your legs, hold the action for 2 seconds, then return to the starting position. Training intensity is 3-4 sets, 12 reps each.Dumbbell Training 4 – Straight Leg Deadlift (Biceps Femoris)Maintain a straight posture,With your feet shoulder-width apart,Hold the barbell with your hands wide and extend them above the knees, when moving, lower your upper body to drop the barbell to the middle of your lower leg, pause for 1 second, then slowly raise the barbell, training intensity is 3-4 sets, 10 reps each.
Dumbbell Training 5 – Standing Calf Raise (Calf Muscles)
Single-legged standing on a step,Maintaining a straight posture,Holding the dumbbell with one hand and one leg extended backward and holding the railing with the other hand, perform a single-leg calf raise action,
Training intensity requirement is 3-4 sets, 12 reps each.
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