How important are lower limb muscle groups?
70% of the muscle mass of the human body is located in your lower limbs. The lower limbs 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, on the sports field, Strong lower body will make you great!
Today I will bring you 5 types of lower limb training that must be done!
1. Barbell Squat
There is no doubt that the squat is a golden movement. Squats are a training exercise you can’t miss if you want strong lower body! Three-joint flexion and extension of the hip, knee, and ankle improves range of motion while building strength throughout the lower body.
2. Romanian deadlift!
Many people often ignore the exercise of the hamstring chain. The hamstring chain is also an important engine in sports. The hamstring chain uses a hip-dominated action pattern in sports and is very important in life. Yes, it will teach you how toCorrect posture to pick up heavy objects!
Compared with squats, which focus more on the front of the thighs, the Romanian deadlift can help strengthen your posterior chain (hamstrings and gluteal muscles)! Let your lower limb muscles be fully developed
3. Single-leg action!
If you want to gain strong lower limb muscles, you must not ignore single-leg movements. Looking back, the sports field and life are full of single-leg movements!
Single-leg training can help you improve lower limb muscle strength while also strengthening your core stability and balance, while helping you improve bilateral imbalances!
Single-leg squats, single-leg deadlifts, and single-leg glute bridges are all movements you should put into your training menu!
4. Jump training!
Jumping is the most important and basic function of the lower limb muscles, and it is also an important element on the sports field! Strong lower limbs must have explosive power, and jumping training is one of the best options for developing lower limb explosive power!
Box jump, long jump, squat jump, deep jump, lateral jump, and running jump are all your choice!
5. Sprint training
Our legs and life They are designed for running. Due to the slow and sedentary lifestyle of modern times,Play, most people have slowly lost the key physical quality of speed
If you are still jogging aimlessly, it is time to stop. A person with speed is happy! Sprinting is an excellent choice for building speed and explosive power of the lower limbs
Choose a track or slope, attack with all your strength, sprint for 10 to 20 seconds each time and then rest for 3-5 minutes to complete 4 to 6 groups< /p>