When we talk to our friends who work out together, we always talk more and more about leg training. The main reason is that there are so many benefits to our bodies from leg training, but also that it can be very painful during and afterwards. We always hear a lot of friends complaining about the pain they feel after training, but although the pain they say is real, they still won't give up training, mainly because of the benefits they get and the satisfaction of overcoming difficulties.
Leg training is painful, but the benefits are too numerous to mention. If you avoid training your legs during your workout, it is flawed, mainly because the leg muscles are the most powerful and largest muscle group in the body, and they make up a large part of the body, so you should not give up training your legs because of the pain.
The pain brought to us by leg training is inevitable, but the benefits brought by leg training are not comparable to the pain brought, so what benefits will leg training bring to us?
The first: Leg training can promote the secretion of testosterone and growth hormone in the body, which is conducive to promoting muscle growth.
Second: When we encounter difficulties in muscle building during the process of muscle building, we perform some leg training, which not only promotes the growth of the whole body muscles, but also promotes the secretion of hormones in the body, which helps us to break through this period.
Third: Leg training plays a role in promoting muscle gain in the legs, and the growth of muscle will produce a certain growth pressure on the bones, promoting the growth of bones, which can prevent osteoporosis to some extent.
Fourth: Leg training in the process of promoting hormone secretion stabbing muscle growth, will also cause the metabolism level to increase, metabolism will help us burn more fat stored in the body, for fat loss play a great role in promoting.
Fifth: For female friends, leg training for hip shaping also plays a certain effect, through leg training can improve the boundary between the hip and leg, leg training can also improve the leg muscles, so that the legs are more slender. Many women do not have a complete understanding of fitness and believe that leg training will make their legs thicker. This is a misconception because women's testosterone production levels are smaller than men's, so it is said that leg training will only help women to have slimmer legs.
In your daily fitness program, make sure you choose a time specifically for yourself to train your legs. It can be painful during and after the leg workout, but the results are really rewarding. For the choice of leg exercises, we try to take into account the overall training of the legs as much as possible, to the extent that we can target a certain part of the muscles while taking into account the overall training.
Here are a few exercises for the legs.
Movement 1: Seated leg curl
Sit on the machine with the upper part of your body against the cushion, keep your balance by holding the handles on the machine with both hands and place your lower legs under the roller plate.
The thigh muscles are contracted and the legs are straightened to lift the board upwards, holding the legs straight for a moment and then slowly restoring them.
Pay attention to the thighs throughout the process and feel the contraction and extension of the thigh muscles to ensure the quality of the movement.
Movement two: Sitting equipment heel lift
Sit on top of the heel lift machine with your toes on the pedals of the machine, relax your calf muscles to ensure your heels are under your toes, fix the block of the machine above your thighs and hold the handles of the machine with both hands to maintain your balance.
Slowly lift the heel until the calf muscles contract to the extreme, then slowly restore.
Movement 3: Standing heel lift
Stand on the equipment pedals with your upper body unbent, legs straight, toes on the pedals, a barbell resting on your shoulders and your hands holding the barbell firmly.
Place your heels under your toes, then slowly lift your heels to reach the top of the movement, stop slightly, tighten your calf muscles and then slowly return.
It is important to remember to warm up before the start of the workout, as this will help to stimulate the muscles to be trained for better results. After the workout, remember to stretch to reduce the build-up of lactic acid and relieve muscle soreness. No matter which part of the body we are training we should stick to it, only by doing so will we achieve the body we want.