Training is essential if you want to make your lower limbs stronger, but you should also choose the right and useful fitness method. So what training methods can help you exercise your lower limbs? What are the benefits of regular exercise of lower limb strength? It's worth a look!
Methods of lower limb strength training
Running practice: if you want your legs to be strong, you must keep exercising. It's a good idea to get up and run every morning. If you live in the suburbs, you can run to work, or at least ride a bike, so that your legs can be moved. We can run early after work, jog first, and then run evenly. Running for half an hour every day will have a good effect.
Practice squatting horse steps: the legs are parallel open, the distance between the feet is the length of three soles of the feet, then squat, toes parallel forward, do not skim outward. Support your knees outward, do not exceed your toes, and your thighs are parallel to the ground. At the same time, the crotch is pulled forward and inward, and the hips are not protruding. This can make the crotch curved, commonly known as the crotch circle. Including the chest and back, do not stand out, the chest should be flat, the back should be round. Make the lower plate stable, the balance ability is good, not easy to be pushed down, pull down, fall down, but also improve the anti-beating ability of the chest and abdomen.
Weight-bearing squat exercise: barbell down the bar and tighten behind, you can start squatting. If all you do is squat, you should try to squat as low as possible. If it is a strength lift squat, as long as squatting on the ground parallel to the thighs, usually the strength lift squat will be more "sitting back". Imagine a chair behind your ass that allows your hips and knees to bend and stretch at the same time, "sitting up". As mentioned above, squats on low bars will be farther back than squats on high bars, and squats should be accompanied by backward movement of the buttocks. The center of gravity should be between the heel and the foot. A common mistake is that when you squat to the lowest point, you have to force your knees to stretch in the same direction as your toes.
Rope skipping practice: rope skipping is an excellent fitness exercise, which can effectively train personal reaction and endurance, help to maintain personal health, so as to achieve the goal of physical fitness. The equipment for rope skipping is very simple, with only a rope, light clothes and a pair of suitable sneakers. Rope skipping consumes about 1000 calories per hour, keeping your heart rhythm roughly the same as jogging, but can avoid knee and ankle pain caused by running. It can be seen that rope skipping is a simple, convenient and easy to participate in sports.
The benefits of exercising lower limb strength
Promote the metabolism of the body
Because muscle training consumes more calories than fat, it is feasible to increase muscle training. The two secrets of muscle exercise are squat training and lunge training. Strength training is the only way to lose weight. On the one hand, we should pay attention to a reasonable diet to keep fit, on the other hand
adult shop , we should build our figure through strength training.
It's good for the knee
For a long time, it has been said that squatting training will hurt the knee
butt , but in fact, the knee is supported by the thigh, so as long as it is trained properly, squatting training can actually strengthen the muscles in front and back of the thigh. Exercising the joints
squirting dildo , especially the muscles around the ligaments, can effectively prevent ligament tears and strains.
Physical coordination
We often see people with strong upper bodies and weak lower limbs, right? At least it must have been seen in the picture. Don't you want to complain about that figure? Don't you think it's a nuisance? A perfect figure requires coordination, and you need to get a beautiful figure when you train, not just to show off how big your arms are and how big your chest muscles are. Whenever you don't want to practice your legs, think about the benefits that leg training can bring you, force yourself to practice your legs, and you will be pleased with the results of leg training.