Leg strength is the foundation of all sports, and the quality of movement is also closely related to the legs. If a person's leg strength is strong, his athletic ability will also increase. If his leg strength is weak, his athletic ability will also decrease. The reason why people's athletic ability decreases, they have difficulty moving, and their movements are unstable in middle-aged and elderly people is because of their legs. Caused by a decrease in strength, among the four major strength areas of the human body, leg strength is the most important. Without strength in the legs, all movements of the body will be restricted. ?If you don’t train your legs when you are young, you will regret it when you are old? This sentence is absolutely true and will never be outdated at any time. ?People age first, their legs age? The legs are the first part of the human body to age, because the legs carry the load holding all the weight of the body.
In daily physical activities, all the weight of the body is pressed on the legs. Daily activities will cause some pressure and wear on the legs, which also accelerates the aging of the legs. Process, the reason why people are prone to waist and leg pain in middle-aged and elderly people is actually due to the loss of strength. The waist and leg strength cannot support the huge weight pressure of the body, so pain often occurs after walking for a while and standing for a while. , these are caused by wear + lack of strength.
If you want to avoid this situation in middle-aged and elderly people, the best way is to strengthen strength training when you are young and enhance your own muscle strength. Muscles can not only better protect the joints, but also prevent The loss of bone nutrition, so muscles are the best protection for bones and joints. As long as you scientifically strengthen muscle strength when you are young, you can delay bone aging and osteoporosis. Osteoporosis is the most common condition in middle-aged and elderly people, and The main factors causing osteoporosis are the loss of bone calcium and muscle strength. To strengthen muscle exercise, you only need to increase the density of the muscles to make them more developed and powerful. This can be avoided. If you want to protect your legs, The best way is to strengthen your leg muscles.
By increasing your leg strength, you will increase your athletic ability, body stability, control, sports balance, etc. These will be of great benefit to you when you exercise and in middle-aged and elderly years. The help, especially the body's stability, plays a huge role in sports and middle-aged and elderly people. The reason why middle-aged and elderly people walk more and more unsteadily is because the body's stability decreases.
Today I will give you a set of training movements to enhance leg muscle strength. This set of movements will be of great help to people who love running and various large-scale sports, especially those who love football and basketball. , running friends must strengthen their leg strength training. Enhancing leg strength can help you perform better in sports. Leg strength can make you run faster, farther, and more steadily. If you love horse racing, you must train this set of movements to strengthen your legs.
This time there are 6 training movements in total, and the overall intensity is very high. The legs are different from other parts of the training. During training, heavy weight training is required to effectively stimulate the leg muscles. As for the deep muscle groups, since the leg muscles are larger, training is much more difficult. It is not unreasonable to say: Beginners train chest, masters train back, and masters train legs. Therefore, training of legs must be done every time Every training must be deep and high-quality, so as to achieve better results. During training, do 4 groups of each movement, rest for 60-90 seconds between groups, and rest for 90-120 seconds between movements
Action 1, barbell squat. This movement, bench press, and deadlift have become the three golden strength training movements in fitness. Squat is an inseparable movement for leg training, so you must learn all kinds of squats when training legs. Variation, this action is the most basic squat action and must be mastered. When training squats, you must pay attention to the training posture. I will not go into details about the squat postures here. I have talked about them many times before. You can read 91 Before Fitness Check out the article, gradually increase the weight during training, and do 12 times in each group (squats must not be done too fast. If you do squats too fast, it will seriously wear the knee joints).
Action 2, barbell deadlift. The deadlift is also a very important strength training movement. When doing deadlifts, you must pay attention to the waist and try to straighten the waist. If the waist posture is wrong, it is easy to increase the pressure on the waist. , do 15 times in each group, and the movements must be done slowly.
Action 3, hexagonal barbell deadlift. If there is no hexagonal barbell, you can use dumbbells instead. Many friends may ask why you need to add a hexagonal barbell deadlift when you already have a deadlift. Is it useful? In fact, this action is very useful, because it strengthens completely different parts from ordinary deadlifts. This action is more directional for strengthening the legs. Increasing weight training is also used during training, and each group is done 15 times.
Action 4, leg press with equipment. This action is very safe and simple. Just pay attention to your posture and force during training. Remember not to do it too fast, which will easily increase the pressure on the knee joint. It is also a heavy weight during training. Increasingly, do 12 reps per set.
Action 5, machine leg flexion and extension, 15 times in each group.
Action 6, machine leg curls, do 15 times in each group. The last three movements are relatively safe movements. You can do more of these movements during training, and they are relatively easier to control. As long as you pay attention to the speed of your movements during training, you can avoid the pressure on your knee joints.