Leg muscle training methods, detailed explanation of single-leg pressing techniques

Leg muscle training methods, detailed explanation of single-leg pressing techniques

Mainly exercise muscles: quadriceps biceps

Sitting on a leg lifter with an oblique 45 degrees, or lying flat on the mat of a vertical leg lifter, pedal the left foot on the pedal, and the legs and hips are in a straight line. Make sure the upper back and hips are in a straight line, and the left foot is in a straight line or the toes are slightly outwardly on the pedal.

Event key points: Push the pedal with the left foot and loosen the locking device of the leg lifter, but be careful not to lock the knee joint. Take a deep breath, hold your breath, tighten the abdominal muscles, control the rhythm of the movement, bend your knees slowly, and try to make your thighs touch your chest, and the knees are at an angle of about 90 degrees between the knees. Push the pedal with force and return to the starting position. Exhale when you stick to the point of the stick or stretch your legs completely until the highest point.

Tip:

1. At the beginning, use a lighter weight, at least 1/2 of the weight you usually hold when lifting your legs.

2. When the foot is on the upper position of the pedal, the focus of exercise is on the biceps femoris and gluteus maximus, while when the foot is on the lower position of the pedal, the main focus is on the quadriceps femoris.

3. Do not abduct the knees. Keep the ankle, knee, and hips in a straight line during the entire movement.

4. When lifting, use even force to the soles of your feet. Put them down slowly and use explosive force to lift the weight.

5. Holding your breath can make training safer, enhance the strength and stability of the spine, and be more conducive to exerting the legs, achieving better training results. Exhausting forcefully after the sticking point can release the pressure on the chest and abdomen, and give the legs a short rest.

6. Do not lock the knee joint at the highest point to avoid injury.

Training order: Arrange the single-leg lift in the later stage of quadriceps training, that is, after heavy squats and/or squats, and then do leg flexion and extension to achieve the best results.

Training intensity: Do 3 sets of each leg, 8~~12 times per set.

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