LegsComprehensive exercise methods for muscle groups
Leg muscle groups include thigh muscles and calf muscles . The thigh is divided into three muscle groups: anterolateral, posterior and medial. The calf muscle group is also divided into anterior group, posterior group and lateral group. For specific muscle diagrams and English names, please refer to Junyu’s blog Introduction to Leg Muscle Groups: Muscle Diagrams and English Names.
Among them, the quadriceps femoris of the anterior thigh muscle group, the biceps femoris of the posterior thigh group (hamstrings), and the triceps surae of the posterior calf muscle group are leg muscles. The most important and main muscle of the group.
In the practice of bodybuilding exercise, it is customary to use them as the target muscle groups that represent the function and shape of the legs. Not only because they are relatively large in size and highly maneuverable, but also because they accept exercise and resist resistance while doing work, they do not exclude other muscle groups with the same position and function, and other similar muscle groups receive the same exercise stimulus. This phenomenon and saying that using a certain muscle group to cover a certain part or a certain group of muscle groups is common in bodybuilding exercises and has become a consensus.
Quadriceps:
(1)Sitting horizontal leg kick: warm-up exercise before high-intensity squats, safe and reliable
(2) Recumbent weight-bearing leg press: It is a classic movement for concentrated training of the quadriceps. Due to the high pressure on the waist when squatting, the recumbent weight-bearing leg press can avoid this. One is insufficient, so it can be used to impact heavy weights.
(3)Barbell squat: It is a traditional squat movement. Compared with neck Front barbell squats and back squats can bear more weight and are safer; they can develop both the quadriceps and gluteal muscles, so they are the first choice for most people.
(4)Smith Squat: During the Smith Machine Squat, the movement trajectory of the vertical plane of the body is fixed by the Smith Machine, which is relatively safe.< /p>
(5)Huck squat: one of the best exercises for leg strength training 1. Like the Smith machine squat, it is a squat with fixed equipment.
（6）Seated leg extension: This is an ideal action for sculpting the shape and lines of the quadriceps. This action will make the muscle lines on the front of the thigh clearer.
（ 7)Lunge squat: Lunge squat can be used with barbells or dumbbells. It is a comprehensive exercise.
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