Healthy friends who love running know the importance of strengthening leg training for running. Sometimes this kind of sensation occurs during running. When you run, you suddenly lose strength in your legs, causing yourself to fall. This is caused by the lack of muscle strength in our legs. How can we improve our leg strength? Then we are going to squat towards Huck.
In the training, the safety factor is extremely high. When the body is tired, you can step on and stop in time. It has two training forms. The forward hack squat we talked about today belongs to one of them, and the other is the reverse hack squat.
The main target muscles of the forward hack squat are the quadriceps femoris of our thigh, the hamstrings on the back of the thigh and the muscles of the calf, while the reverse hack squat is mainly for The trainer's buttocks have a very good exercise effect. In summary, if you want to increase the strength of the leg muscles, you must perform positive hack squat training.
In the training process, because the core muscles have fewer opportunities to participate in stimulation, it is a good exercise for the waist, The muscles of the legs and abdomen have improved their exercise capacity and have relatively little impact on the knee.
Please follow the editor below to feel the different feelings that the frontal hack squat brings to our thigh stimulation.
Action essentials: lean back on the squat machine, feet and legs together, back close to the plane of the squat machine, shoulders deep On the mat of the squat machine, hold the handle of the squat machine with both hands to control the stability of the body. During the exercise, the thigh muscles contract to the greatest extent, and then the body slowly squat down. When the thighs are parallel to the ground, the peak contraction for 1 second, then slowly stand up, the thigh muscles are stretched, and the movement is repeated. At the beginning of the exercise training intensity, it is recommended to continue doing 4 groups, each group doing 10 times. As your muscle strength increases, the fitness friends will adjust the number of times and the number of groups appropriately.
This action training, our fitness partners should use heavy weight, low repetition training intensity. Only in this way can the stimulation of the leg muscles be improved, breaking through conventional training, and approaching the limit. But for those who are new to this training method, when we start, we should do what we can according to our actual situation. Do not exercise more than we can bear. It is best to train with light weight and high reps. , Wait for the muscle strength to improve, and then perform high-weight training.
In exercise, our feet are brought together, so that the force will be transmitted to our legs in a straight line, making quadriceps and poplites The stimulation of the hamstring and calf muscle groups is strengthened. In order to make the exercise effect more obvious, we can squat deeper and reduce the angle between the legs.
In the entire movement process, to stretch the hip and leg stretch, we must pay attention to this link, to maintain the coordination and The exercise frequency is the same. At the beginning, it is recommended that the friends slow down the movement, find the feeling, wait for the movement to stabilize, and strengthen the training intensity.
When we are trying new equipment to exercise, the most important thing is to master its use, how to make the movements on the new equipment perfect and correct, so that our hard work is not wasted, and every movement has Effectiveness.
