How to use the barbell exercise leg muscles

Leg muscles include thigh muscles, calf muscles, with a barbell exercise leg muscles, you can try the following movements, can help quickly and effectively build muscle groups in the legs.

Barbell squat

The Barbell Full Squat is a classic exercise for the thigh quadriceps and is a free squat. The barbell squat is divided into the back of the neck barbell squat, front of the neck barbell squat and support barbell squat. The back of the neck barbell squat is generally used, which is safer and carries more weight. It is the only training movement that can fully stimulate all four regions of the quadriceps and requires only the right intensity to maximize muscle development.

Targeted exercise areas.

Quadriceps (also involves biceps and gluteus maximus)

Action process.

1, each time to do barbell squat before, first practice unarmed squat stand up: two legs open and shoulder width, both hands cross waist or cross stacked waist, chest and abdomen, waist and back tense squat stand up, do a number of times, until the action standard. 2, shoulders barbell, chest standing waist, eyes level, both feet open and shoulder width, toes slightly apart (standing in an outward figure eight). Bend the knee squat to thighs below the knee, thigh muscle force up to restore.

Training points.

In the process of squatting and staying at the lowest point, the rectus femoris and medial hair force and control the degree of flexion of each joint. The entire ascent process, the lateral head, rectus femoris and medial head three muscles to force, and with the help of the tibialis muscle to complete the entire action. 1, barbell trajectory to match the vertical axis of the body (keep straight up and down), bend the knee in the direction of the toes, do not collect inward. Breathing rhythm should match the rhythm of the movement. The intention is focused on the active muscle. 2. It is best to keep the knee slightly flexed when standing, in order to keep the thighs under constant tension, so that more muscle fibers are involved in the work, and to reduce the forces on the knee joint and prevent knee injuries.

Smith machine squat

Smith-machine squat (Smith-machine Squat) in the process of movement of the body's vertical surface trajectory is fixed by the Smith machine, relatively safe.

Target exercise areas.

Quadriceps, biceps, gluteus maximus

Movement process.

Stand under the Smith rack with the barbell on your shoulder. Slightly lean forward. Squat down until the knees are vertical, then restore the movement. (1) feet and the barbell in the same vertical plane, or body weight more back, mainly exercise the quadriceps, while the stimulation of the biceps and gluteus maximus to a minimum. (2) As the feet together move forward, the exercise stimulus gradually shifts to the biceps femoris and gluteus maximus.

Caution

Although the free weight squat is often considered the best action to increase the muscle mass of the legs, but if the regular training with the Smith machine squat and leg raises will be more effective.

Lunges

The arrow squat (Lunget) is similar to the split-leg squat, but slightly more complex, with an additional straddle movement, the exercise effect is basically similar, and it is also a comprehensive exercise movement. The arrow squat can be used with barbells or dumbbells.

Target exercise parts.

The quadriceps are the main focus, but the gluteus maximus, biceps and calf muscles also have exercise effects.

Action process.

Stand with your feet hip-width apart and take a big step forward with your right foot. Hands up the barbell, chest and waist, eyes flat, bend the knees down and back straight; both feet at the same time, the center of gravity rose vertically up. Breathing method: Inhale when pressing down, exhale when restoring.

Straight leg pull

Straight leg pull (Stiff-legged Deadlift) is a comprehensive training, mainly exercise biceps femoris, but also involves the gluteal muscle groups, vertical spine muscles. The barbell is generally used, but the barbell is changed to a dumbbell for professional athletes to carve out the biceps line before competition. Exhale when pulling up and inhale when putting down.

Target muscle groups.

Biceps femoris, calf muscle group

Action process.

1. feet open, slightly narrower than the shoulders; bend the body forward, do not bend the knees. Both hands with a positive grip bar, grip distance of the same shoulder width hanging in front of the body, can also double grip a pair of dumbbells, do not lower the head. 2. straight knees forward bending body to the upper body parallel to the ground, and then lower back muscle contraction force, the spine forward, pull up the barbell into the starting position. Lift the bell and restore the process of waist to tense, not to contain the chest bow waist.

Standing heel lift

Is the main means to develop the calf triceps (including gastrocnemius and flounder muscles). In the standing position, the back of the neck barbell lifting heel, Smith machine weight lifting heel is the most representative.

Target exercise parts.

Calf triceps and Achilles tendon strength.

Movement process.

Stand on the edge of the step on your toes. Face the step with the back of your heel hanging up. Use the wall as support. Keep ankles, knees and hips in a straight line. Using the forefoot as support, lift the body up through the toes, stay for a period of time and then lower it in a slow, controlled manner. Exercise method: 10 sets of 10 reps, 2 sets. Rest 2 minutes between sets.