How many kilograms of legs is normal?

Most people don’t know much about leg lifting. I and leg lifting is also a good move, and leg lifting is relatively simple. Of course, leg lifting has a good exercise effect. I believe someone knows how many kilograms of leg lifting are good. So, how many kilograms of leg lifting are normal? Do you know? Let’s take a look together.

How many kilograms of leg lifting are normal?

The weight of leg lifting is generally about twice to three times the weight of one’s body. Leg lifting is one of the oldest and most important strength items. An effective way to improve knee extension and increase the circumference of the quadriceps muscles. It was once used as a symbol of extreme strength. It is also an effective whole-body strength exercise, which can improve the strength and muscles of all parts of the body. How to calculate the weight of the leg lifter? The weight of the leg lifter is as much as the weight is placed there. The basic movement mode of leg lifting is to take a sitting or lying position, and push the weight upward, above, or directly forward by stretching the knees.

　　　Leg lifting precautions

　　1. Before starting the practice, make sure that the waist and back are straightened and firmly supported on the back of the seat. Do not bend over.

　　2. Pay attention to breathing regularly and lifting Exhale when pedaling and inhale when restoring.

3. Adjust the foot spacing to exercise to different parts. When the foot spacing is equal to the width of the hips, mainly practice the strength of the rectus femoris. When the hips are less than the width of the hips, mainly practice the strength of the lateral femoris. When the hips are greater than the width of the hips, mainly practice the strength of the medial femoris and hips.

4. Do not pause at the highest point of the movement, otherwise the weight will be supported by the bones and the training effect will be reduced, but you can pause appropriately at the lowest point to increase the stimulation of the leg muscles.

5. The faster the speed when pedaling, the more it helps to improve explosive power. But the speed during restoration It should be as slow as possible to exercise a certain exercise effect on the biceps femoris.

6. Test your maximum leg weight. When practicing weight is 80%~100% of the maximum weight, it mainly improves the ultimate strength; when practicing weight is 60%~90% of the maximum weight and the speed of movement is faster, it mainly improves the explosive power; when practicing weight is 60%~80% of the maximum weight, it mainly increases the muscle volume; when practicing weight is less than 60% of the maximum weight, it mainly improves muscle endurance.

Editor's recommendation:

　　What is the most suitable weight for girls' legs Do you know how much it is

　　Can you slim your legs? The correct way to slim your legs

　　What is the most effective hip training exercise?