Many bodybuilding enthusiasts usually work very hard, but the muscles grow slowly, the effect is not good or the muscles are not shaped. What are the reasons? The author believes that there are many reasons for this phenomenon, and irregular movement is one of the main reasons. If the action is in place, there will be a local reaction in the 1-2 group, and it will be strong and effective. If it is the opposite, it will not have much response after hard training. It has little effect and is easy to cause sports injury.
In addition, the movements are not standardized, even if the muscles are very large, they are not type.
In view of the wrong movements that often occur in bodybuilding exercises, the author analyzes the movements according to his own experience.
First, sitting leg flexion and extension: the main exercise is to exercise the thigh quadriceps, sculpture the shape and line of the quadriceps.
There are two common mistakes: 1. When the quadriceps muscles are contracted strongly, the back leaves the backboard, and the gluteus maximus muscles are lifted, so the active muscles are reduced in force and the exercise effect is not good.
The main reasons are: the exercise load is too heavy; the movement details (essentials) are not well grasped.
2. The toe is not lifted, and the quadriceps cannot be completely contracted.
Correction: 1. Reduce trial weight; pay attention to movement details. 2. Always lift your toes during the action.
Action essentials: sit on the leg flexion and extension machine, lean the back against the board, hold the handlebars with both hands, bend your knees and sag, and hook your feet with the bar. The quadriceps contraction forcefully stretched the lower leg to lift the weight, fully contracted the quadriceps at the highest point, and stopped for a while. Then slowly lower the weight to the next point before the next move.
important points: It is not advisable to lift the gluteal muscles throughout the movement, and always lift the toes. The purpose is to keep the quadriceps muscles in tension all the time and improve the quality of movement.
Second, prone leg curls: exercise biceps femoris.
There are two common mistakes: 1. When the biceps femoris muscles are contracted, the hips are lifted (away from the stool) to use force. 2. When the calf is bent, the horizontal bar touches the buttocks. When the movement is restored, the thigh is completely straightened, and the movement process is completely dependent on inertia. In this way, the active muscle loses control of weight, cannot get concentrated stimulation, and easily causes knee injury.
Correction method: 1. When the first case occurs, the trial weight can be appropriately reduced, and the idea is focused on the contraction and extension of the active muscle; 2. If it is the second kind of error, you should appropriately increase the trial weight and pay attention to the control action Rhythm, such as concentric contraction is slightly faster, eccentric contraction is slightly slower.
Action essentials: On the prone trainer, hook your feet on the horizontal bar, hold the handles in both hands, keep your upper body still, bend your calf upwards, and when you reach the highest point, tighten the biceps forcefully, stop slightly, and then slowly lower to restore.
important points: When lifting the weight, the calf should not exceed the vertical plane, and the biceps femoris should be controlled vigorously when the weight is restored, and the legs should not be fully straightened to maintain tension. In addition, the hips should not be lifted when the biceps femoris is contracted. Avoid using force. (The posture of the leg flexion and extension is mainly to exercise the thigh frontal muscles. Make the front of the thigh not more shapely. Today I will share with you how to do the sitting leg flexion and extension exercise, I hope it can be helpful and reference for everyone.
Sit on the seat of the instrument, adjust the appropriate position, block the cushion with the ankle upward and forward, contract the abdominal muscles, close the back and buttocks against the back, look forward, and lower the jaw slightly inward. Hold the handle with both hands.
The thighs exert strength, slowly straighten their legs forward, and the knee joints are slightly bent. Stop for a moment, slowly lower the legs to the original position, and the knee joints are about 90 degrees.
First, sitting leg flexion and extension: exercise the isolated movement of the quadriceps, can perfectly sculpt the muscle lines on the front side of the thigh.
Second, practice method
1. Begin preparation: Sit on a bench equipped with a leg extension, with the backs of both feet firmly resting on the lower edges of the lower pads of the leg extension. Hold both sides of the stool with both hands so that the upper body is sitting on the stool. 2. Process of movement: With the contraction force of the quadriceps muscles, slowly straighten the legs to maintain this static contraction state. The silent number in the mouth is 1,2. Then, put it down. Repeat.
Third, matters needing attention
1. You can sit on the leg stretcher and practice with one leg alone. You can also practice with the backs of your feet stretched. You can also turn your heels inward or outward to practice shearing. 2. The toe is always lifted during the action. If the toe is not lifted, the quadriceps muscles cannot be completely contracted. 3. When the quadriceps muscles are contracted strongly, the back cannot leave the backboard, and the gluteus maximus should not be lifted, otherwise the active muscles will be reduced and the exercise effect will be poor. 4, before each exercise leg flexion and extension, it is best to practice squat first, this can better stimulate the quadriceps.