Lower limb training: Use isometric contractions to create strong thighs!

Lower limb training: Use isometric contraction to create strong thighs!

How important are your legs?

The human body has 70% of the muscle mass located in your legs. The legs are the basis of almost all exercises and the source of strength in the whole body. Your legs can do many magical things. In life, the sports field and strong lower limbs will make you extremely outstanding!

What many people want to know when creating larger and stronger thighs, and today we will introduce to you a very good training technique: use isometric contraction to train your thighs!

What is isometric contraction?

Isometric contraction is the production of high-level muscle tension without changing joint angle and muscle length, which increases muscle activation by 5% more than dynamic contraction.

This method is used to increase nerve drive during dynamic contraction, which can maximize the potential strength to develop muscle mass.

How to apply it in leg training?

Squat example:

Squat down to the lowest position of your usual squat and stay for about 5 seconds, maintain muscle tension without relaxation, and then stand up with the fastest speed. (The posture does not deform) 　　A set of operations for 5-6 times, adopt a load of 60%-80%1RM

Be sure to maintain the correct posture. You can slow down your movements when squatting and maintain the tension of your muscles. Do not relax your core muscles throughout the movement. After stopping for 5 seconds, stand up at the fastest speed!

Dread pull example:

Steer pulling the barbell to the knee and then stop, hold for 3-5 seconds and then pull up again

When lowering the barbell, drop the barbell to the knee to ensure that Hold for 3-5 seconds and then put it back on the ground!

Remember: Keep your whole body full of tension when staying, keep your torso stable, and your spine neutral

It is recommended to use 60%-80%1RM of your deadlift, do 3-5 sets of 5-6 times, and rest for 120 seconds between sets

Another method is to squat or pull up to the top of the movement. When standing completely straight, try to tighten your thighs and hips, so that they can complete the maximum tightening. This will help your muscles get better stimulation and help you build a strong thigh!