There are many training methods for how a person should train leg muscles. In the process of training leg muscles, if the appropriate training method is not selected, training errors will occur. Therefore, before training, It is very important to choose a method. What are the weight-bearing training methods for the legs? If you also want to know, continue reading below.
High Back Lunge
1. Place the barbell on the rack at shoulder height and add appropriate weight. Place a fixture about 5 cm high behind you. Use the middle part of your trapezius to lift the barbell and step on something solid with both feet. This is the starting position of the movement.
2. Step one leg back, keep your back straight, bend your hips and knees to lower your body, and inhale at the same time. Until the back knee touches the ground.
3. Pause at the bottom for a moment, then stand up and return to the starting position while exhaling.
4. Repeat the above action with the other leg, and repeat the action with both legs alternately to the recommended number of times.
Smith Machine Straight Leg Deadlift
1. Start by adjusting the barbell on the Smith rack to the height of your mid-thigh. Once the correct height is chosen and the barbell is loaded, grasp the barbell with an overhand grip (palms facing down), keeping your hands shoulder-width apart. If you use necessary heavy weights, you may need wrist straps.
2. Lift the barbell, fully extend your arms, and keep your back straight. Stand with your torso upright on the ground and your legs spread shoulder-width apart or slightly wider than shoulder-width apart. Both knees should be slightly bent. This is the starting position of the movement.
3. Keeping your knees still, lower the barbell over your feet, bending at the waist, as if you were trying to pick something up on the floor, until you feel a stretch in your hamstrings. Exhale during this movement.
4. Once you feel the stretch in your hamstrings, return your torso to an upright position and extend your hips and waist until you return to the starting position. Inhale during this movement.
Prone leg curls
1. Adjust the barbell according to your height. Lie face down on the leg curling machine. The pads of the barbell are at the back of your legs (calves). a few centimeters below). Tip: It is recommended to use a leg-flexion exercise machine with other angles besides horizontal, because the angled position is more conducive to the exercise of the hamstring muscles.
2. Keep your torso level on the bench, make sure your legs are fully extended, and grab the armrests on both sides of the machine with both hands. Toes forward (or you can use the other two positions described in the foot position section). This is the starting position of the movement.
3. While exhaling, bend your legs as much as possible without lifting your upper thighs off the mat. When fully tense, hold for 1 second.
4. When inhaling, do not return the legs to the original position. Repeat for the recommended number of repetitions.
Smith Machine Heel Raise
1. Place a block or plate under the bar of the Smith machine. Place the pole on the rack at the height that best suits your height. Once the correct height is chosen and the bar is loaded, place the balls of your feet onto the plates and place the bar at your back shoulders.
2. Grasp the barbell with both hands forward. Rotate the barbell to remove it from the rack. This is the starting position of the movement.
3. Lift the heel as high as possible, push down the metatarsal bone of the forefoot, tighten the calf muscles, and feel the tightest state of the muscles. The knees should remain extended at all times. Hold this tight position for 1 second before lowering your heels.
4. While inhaling, slowly return to the starting position and lower your heels.