Some people are born with a pair of "beautiful legs", but many beauties with better leg curves are the result of long-term scientific and hard training, and how to build their own leg curves has become the focus of fitness girls. The following suggestions can help you better achieve the effect of shaping leg curves during training. Let’s take a look:
Let’s take a look at the fitness trainer 9 leg training suggestions!
In order to create the beautiful legs you dream of, you are worth a try!
1. Don’t neglect the warm-up exercise before training
A perfect warm-up exercise is as wonderful as the first sip of coffee in the morning-- -For scientific training, warm-up exercise is an essential part. Before each training session, we should allow our bodies to be fully warmed up through warm-up exercises. Our hip flexors and leg muscles are often tight, especially if we sit at a desk all day. Therefore, an efficient warm-up is essential.
Warm-up exercises like hip running, bodyweight walking lunges, and lateral leg presses will engorge our muscles, warm up our joints, and prepare our bodies for more intense training, while also Can reduce our risk of injury. Just a few sets of movements can achieve the purpose of warming up.
If you still feel muscle stiffness after doing warm-up exercises, don't do heavy training right away. You can use a foam roller to massage your hip joints and loosen stiff areas.
2. Think in unison
In order to achieve the best training results, you need to devote yourself to training wholeheartedly. In unison, focus your attention on the target muscle.
If you're just going through the motions, that only means two things: You're not doing your best in every training session, and therefore, you're not going to achieve your best training results. If you devote yourself to training, you should be able to feel every movement you complete.A strong contraction of the target muscle.
If you don't feel this way during training, you may need a partner to assist you in training. Not only what is mentioned above, but feeling the contraction of the muscles in your mind can also achieve the same purpose. You can even use your free hand to feel the state of the muscles.
3. Pay attention to your physical condition
Before starting any high-intensity training, you must make sure that your physical condition meets the training requirements. Leg muscles are a very large muscle group that affects many muscles in other parts of our body. If not trained properly, it can easily cause damage.
At the same time, it is also very important to limit training. Any movement must be within a controllable range, and do not try a weight that is beyond your control. Because doing so will not only affect our training status, but may also cause some unnecessary injuries. Heavy weight training is safe only if it is scientifically effective. Therefore, we should start with a small weight, use scientific methods to master the essentials of its movements, and then gradually increase the weight after the body adapts.
In fact, it is a good idea to ask a coach or some experienced enthusiasts to systematically check your movements every one or two months. In this process, you can slightly reduce the load, make the most standard movements as much as possible, and then let your companions guide your movements and gradually correct the wrong movements. Avoid developing many bad habits in the early stages of fitness.
4. Don’t reject heavy weight training
People often have this misunderstanding: heavy weight training will lead to excessive growth of target muscles and make us become The limbs are well developed. For female fitness enthusiasts, if your lower body muscles are more obvious, you may be resistant to heavy weight training, but in fact, you don’t need to worry about this. Muscle growth requires hard training and a large amount of scientific diet as support. General training will not make you look well-developed.
In my opinion, heavy weight training will only make your legs tighter and more attractive. “Leg muscles are the largest muscle group in the human body, and the fat-burning effect of training in this area is also very obvious, so train with heavy weights and don’t worry about your legs becoming thicker.
5. Do compound exercises first
When customizing a training plan, you Compound exercises such as squats and deadlifts should be arranged at the beginning of each training session. This is because the body requires the most energy and consumes the most energy when performing such compound exercises, and you need the fullest body. energy to cope with training.
If you do a lot of isolation exercises to train small muscle groups before doing these compound exercises, you will often fail when it takes a lot of energy to complete these compound exercises. It's not enough. Compound exercise is the real meaning of your efforts. Generally speaking, this type of exercise is the most helpful for changing your body.
To sum up, I suggest you. Prioritize compound movements before performing isolation exercises. For example, you should arrange squat training before performing cable kicks.
6. Pay attention to the impact on the knees. Protection
Knee injuries are quite common among most weightlifters and amateur fitness enthusiasts. Therefore, I recommend that you protect your knees when doing lower body training. Don't lock your knees as you perform the exercise, and make sure your knees are aligned with your toes on every bend.
If your knees often go over your toes during exercises, you will tend to have some trouble with your knees. It will put you under too much pressure and cause you to fatigue prematurely. When this happens, you need to stop training immediately to prevent sports injuries. Don't overdo your knees when doing squats or lunges. Move forward.
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7. Keep the core contracted
To protect the spine while ensuring training effect, during the training process, you must pay attention to ensure that the core area is tightened---especially when doing some exercises like squats or deadlifts.During heavy compound exercises. Some people may like to wear a jockstrap when training, but I don’t think it’s necessary. In fact, not wearing a jockstrap helps strengthen our core.
8. All-Around Training
When training your lower body, be sure to hit your target muscles from all angles. For example, during leg press training, you can constantly change the direction of your toes; or change the distance between your legs. These small changes will prevent us from hitting a plateau.
Making some small adjustments in training can make our training richer and make us more engaged during training.
9. Choose a suitable pair of sports shoes
Don’t neglect the choice of sports shoes, because the wrong choice may greatly reduce your exercise effect. , which violates the principles of scientific training. You need a pair of sneakers that can provide you with stable support to help you perform at your best during training.
When performing high-intensity training, I recommend that trainers choose comprehensive training shoes; when performing heavy weight training, please ensure that the shoes you wear can provide you with stable support. A simpler method It's to take off your shoes.
Leg muscles account for almost 70% of the body’s muscles. In many sports, legs are given priority to be exercised. If you train your legs well, you will also have considerable strength when doing other training movements. Advantages, practice according to the above suggestions, summarize the exercises, and find the most suitable training method during the exercises, so that your leg curves will be shaped better.
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