Leg centrifugal training – feel deep stimulation

As the saying goes: Legs are the second heart of the human body. Leg training is especially important not only in various sports competitions, but also in fitness training. Leg muscles account for a large part. Leg training can not only stimulate the secretion of androgens, but also have a positive impact on improving the basal metabolic rate! Follow the coach to learn how to conduct centrifugal training of the legs!

　　Leg exercise in centrifugal training

　　Squats

　　It is recommended to rest for 8 to 12 strokes in each group, 2 to 4 groups, and rest for 1 minute between groups.

　　　Both feet are shoulder-width, straighten the chest and trunk, and hold the barbell in the middle of the bar to maintain body balance.

　　Centripetal: Push upwards, use the strength of the hips and legs to support the upwards (at this time the knees are prone to retract or volute, remember to stabilize the knee joint). After standing straight, keep your feet straight and not locked to avoid excessive pressure on the knee joint.

　　Centrifugal: Squat down, slow down, feel the stress of the lower limbs, maintain the stability of the body, and do not overturn or retract the knees. Squat until the thighs are parallel to the ground.

　　　Straight knees are lifted

　　It is recommended to rest for 8 to 12 times in each group, 2 to 4 groups, and rest for 1 minute between groups.

　　　Both feet are shoulder-width, straighten the lower back, hold the barbell with both hands, straighten the knees without deadlock.

　　Centripetal: Pull the barbell for Contract centripetal, try to keep the lower back straight as much as possible, and use the strength of the back muscles of the legs to stand straight.

　　　Centrifugal: Downing is centrifugal contraction, try to feel the elongation of the biceps femoris. Because everyone has different softness, the distance of the lower back will be different. Basically, just feel the tightness of the back thighs.

　　Note: The movement process must be straightening and not bent.

(Note: Follow the WeChat public platform of the Fitness Bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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