Lower limb training: use isometric contraction to build strong thighs!
How important are your legs?
70% of the muscle mass of the human body is located in your legs. Your legs are the basis of almost all sports and the source of strength for the whole body. Your legs can do many magical things. In life, The sports field and strong lower limbs will make you great!
How to build bigger and stronger thighs is something that many people want to know, and today we are going to introduce you to a great training technique: use isometric contraction to train your thighs!
What is isometric contraction?
Isometric contraction produces a high level of muscle tension without changing the joint angle and muscle length, which increases muscle activation by 5% more than dynamic contraction.
Using this approach to increase neural drive during dynamic contractions maximizes the potential for force development and muscle mass development.
How to apply it in leg training?
Squat example:
Squat Go to the lowest position of your usual squat for about 5 seconds, keep the muscle tension without relaxing, and then stand up as fast as possible (without deforming the posture)
A set of 5-6 operations, using 60%-80 %1RM load
Be sure to maintain the correct posture, you canSlow down when squatting and maintain good muscle tension. Do not relax your core muscles throughout the movement. Stop for 5 seconds and then stand up as fast as possible!
Deadlift example:
Pull the barbell to your knees and then stop, hold for 3-5 seconds and then pull it up again
When lowering the barbell, drop the barbell to your knees, hold it for 3-5 seconds and then lower it back to the ground!
Remember: When staying, keep the whole body full of tension, keep the trunk stable, and the spine neutral
It is recommended to use 60%-80% of your deadlift 1RM , do 3-5 sets of 5-6 times, resting for 120 seconds between sets
Another method is to squat or deadlift to the top of the movement. When standing completely straight, try to tighten your thighs , buttocks, so that they can tighten to the greatest extent, which will help your muscles get better stimulation and help you build strong thighs!
