How to exercise leg muscles with barbells

1 barbell squat barbell squat is a classic action to exercise quadriceps, which belongs to free squat. Barbell squat is divided into back neck barbell squat, front neck barbell squat and support barbell squat. Generally, the barbell at the back of the neck is used for squatting, which is safer and bears more weight. It is the only training action that can fully stimulate the four areas of quadriceps femoris, and it only needs appropriate intensity to maximize muscle development.

Target exercise site: quadriceps femoris (also involving biceps femoris and gluteus maximus)

Action process: 1. Before doing barbell squats, practice freehand squats and standing up: legs are shoulder width apart, hands are akimbo or crossed, chest is lifted and abdomen is closed, squats stand up, back is tightened, and repeated several times until the movements are standardized.

2. Lift the barbell, stand up straight, look straight at your eyes, open your feet shoulder-width apart, and separate your toes slightly outward (stand in an outer figure). Kneel down until the thigh is lower than the knee, and it is difficult for the thigh muscles to stand up and recover.

Training points: In the process of squatting and staying at the lowest point, the rectus femoris and the inner hair force and control the bending degree of each joint. In the whole ascending process, the lateral head, rectus femoris and medial head should exert force, and the whole movement should be completed with the help of tibial muscle.

1. The trajectory of barbell should be consistent with the vertical axis of human body (keep straight up and down). When bending your knees, the direction of your knees should be the direction of your toes, and don't retract inward. The breathing rhythm should be consistent with the movement rhythm. Focus on active muscles.

2. It is best to keep the knee joint slightly flexed when standing, so as to keep the thigh in a constant state of tension, make more muscle fibers participate in the work, and reduce the stress on the knee joint to prevent knee joint injury.

2 Smith Squat Smith-The trajectory of the vertical plane of the body during the machine squat movement is fixed by Smith, which is relatively safe.

Target exercise parts: quadriceps femoris, biceps femoris and gluteus maximus.

Action process: carrying a barbell on your shoulder and standing under the Smith frame. Lean forward slightly. Squat down until your knees are vertical, and then resume your movements.

(1) When the feet are on the same vertical plane with the barbell, or when the body's center of gravity is further back, the quadriceps femoris is mainly exercised, while the stimulation to the biceps femoris and gluteus maximus is minimal;

(2) With the feet moving forward together, the exercise stimulus gradually shifts to biceps femoris and gluteus maximus.

Note: Although free-weight squat is often regarded as the best action to increase leg muscle mass, it will be better if you cooperate with Smith machine to squat and lift legs in regular training.

3 Lunget and Lunget are somewhat similar, but slightly more complicated. A step action has almost the same exercise effect, and it is also a comprehensive exercise action. You can do lunges with barbells or dumbbells.

Target exercise site: mainly quadriceps femoris, and also has exercise effect on gluteus maximus, biceps femoris and calf muscles.

Action process: Stand with your feet apart and hip width apart, and take a big step forward with your right foot. Raise the barbell with both hands, stand up straight, look straight, bend your knees, and then press straight; Push both feet at the same time, and the center of gravity rises vertically. Breathing method: inhale when pressing down, and exhale when reducing.

Hard leg stretching is a comprehensive training, which mainly exercises biceps femoris, but also involves hip muscles and erector spinae. Generally, barbells are used, and professional athletes change barbells into dumbbells to depict biceps femoris lines in pre-competition practice. Exhale when pulling up, inhale when putting down.

Target muscles: biceps femoris and calf muscles.

Action process: 1. Feet open, slightly narrower than shoulders; Bend forward, don't bend your knees. Use a positive grip with both hands, the grip distance is shoulder width, and it is hung in front of the body. You can also hold a pair of dumbbells in both hands, and don't bow your head.

2. Bend the knees straight forward until the upper body is parallel to the ground, then the muscles of the lower back contract hard, the spine stands forward, and the barbell is pulled up to the starting position. When lifting the bell and reducing the bell, the waist should be tightened, excluding the chest, bow and waist.