Healthy friends who love running know the importance of strengthening leg training for running. Sometimes this kind of sensation occurs during running. When running, the legs suddenly lose strength and cause ourselves 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.
Huck squat in 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 of our thighs, the hamstrings on the back of the thighs and the calf muscles. Muscle groups, and the reverse hack squat is mainly for the trainer’s buttocks to have a good exercise effect. In summary, if you want to increase the strength of the leg muscles, you must perform the forward hack squat training .
Forward Hack squat during the training process, because the core muscles have fewer opportunities to participate in stimulation, it exercises the waist, legs, and abdomen muscles well, improves their athletic ability and at the same time The impact of the knee is relatively small.
Please join the editor below to experience the different feelings that the frontal hack squat brings to our thigh stimulation.
Action essentials: Lean on the squat machine with your back, feet and legs together, your back close to the plane of the squat machine, shoulders on the mat of the squat machine, hold the handle of the squat machine with your hands to control the stability of your body. During the exercise, the thigh muscles contract to the greatest extent, and then the body slowly squats down. When the thigh is 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 reps. As their muscle strength increases, the fitness friends will adjust the number of times and the number of groups appropriately.
In this exercise training, our fitness partners must use heavy weight and low repetition training intensity. Only in this way can the stimulation of the leg muscles be improved, breaking through the conventional training, and The limit is close. 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 beyond what we can bear. It is best to do light weight, high weight. Repetition of training, wait for muscle strength to improve, and then perform high-weight training.
In sports, we Bring your feet together, so that the power will be transmitted to our legs in a straight line, so that the quadriceps, hamstrings and the muscles of the calf are strengthened. In order to exercise the effect more clearly, we can squat When you squat deeper, reduce the angle between your legs.
Throughout the entire movement process, stretch hip and leg stretch. We must pay attention to this link, keep the coordination of the movement and the movement frequency consistent. It is recommended at the beginning Friends slow down,Look for feelings, wait for the movements to stabilize, and strengthen the training intensity.
When we are trying a new device to exercise, the most important thing is to master its use method, how to do the movement on the new device perfectly and correctly, so that Don't waste our hard work, so that every action is effective.