How to exercise for muscle atrophy

Muscular atrophy is a muscle disease. Of course, muscles will also be affected as people age. This group of people are not affected by health, but when muscular atrophy occurs, it is necessary to observe their physical symptoms, conduct comprehensive examinations, and determine the type and harmfulness of the disease in order to make reasonable treatment decisions and stop the atrophy from worsening. During this period, patients should undergo exercise treatment for muscle atrophy, which can help muscle recovery. So how should patients exercise for muscle atrophy?

As long as you do the front squat exercise seriously, the muscles near the knee will be stimulated more strongly, and the circumference will gradually increase in a gratifying way. Weightlifters who do a lot of front squats have very full thigh muscles near the knees, giving a sense of power that engulfs the knees.

Properly combining front and back squat exercises can promote each other. Therefore, adjust your movement ratio, do more barbell, Smith rack and shoulder-support front squats, and the shape of your thighs will be improved. The place where you originally wanted to "hide your shortcomings" may become a place you are happy to "show off". The training sets are the same as the back squat. Rotating it as the first and main movement can stimulate both the upper and lower thighs.

Biceps femoris. Located at the back of the thigh, it is a large antagonistic muscle group with the quadriceps. It's my responsibility. The outer two beams have great potential for development, but are also particularly easy to be overlooked.

1. Prone leg curl. Lie on the prone leg curl machine with your thighs pressed against the bench, the rollers positioned at your heels, and curl upwards.

In order to obtain better training results, you should curl up to the highest position possible and do peak contraction for about 2 seconds. When lowering your legs, they should be naturally straightened. Focus on the lower part of the biceps femoris near the knee bend, and use this as the force point to bend upwards. This is similar to the arm curl for biceps training. If you don't reach the bottom, and your attention and force points are not near the elbow (leg bend), you can't make the lower part of the target muscle fuller and stronger, and the overall shape will not be ideal.

Use the gradually increasing weight method to do 5 formal sets, with the number of times respectively being 20, 15, 12, 8, and 6 times.

2. Standing leg curl. Do this on a standing leg curl machine, focusing on your biceps femoris. The standing position does not provide as much stability and support as the lying position, so peak contraction is not recommended to avoid tendon and ligament strain.

The number of times should be higher, 3 to 5 formal sets, gradually increase the weight, do 20, 15, 12, 10, 8 times, and do not less than 8 times.

3. Straight-leg deadlift. Although it is called "straight-leg deadlift", it does not require the legs to be as straight as a stick, that is, there is still a certain degree of natural curvature, but the amplitude is not too large.

Hold the barbell with both hands, keep your back straight and pull up the barbell. Do not arch your back, otherwise you may hurt your waist. Use the rule of gradually increasing the weight and do 5 formal sets, with the repetitions being 12, 10, 8, 6, and 4 times. Be careful not to try to be too aggressive and use the maximum weight in the first set, otherwise you may get injured easily.

4. Supine leg raise. Unlike ordinary leg presses, the legs are placed farther apart on the pedals, allowing the legs to be fully lowered. You can even lower your knees to your armpits to stretch your biceps femoris thoroughly, with the range of motion almost reaching its limit. The key lies in the sufficient downward angle. Push up when the thigh and calf are at 90 degrees. The quadriceps are exercised mainly. Lowering to the extreme low position will have a strong stimulating effect on the biceps femoris.

To break the muscle's adaptability, sometimes it can be performed before squats and sometimes after squats. If it is arranged before squats, the weight of the subsequent squats should be appropriately reduced, and the number of times rather than the weight should be used as a reference. The frequency arrangement is 15, 12, 10, 8, and 6 times, generally not less than 6 times.

How to exercise for muscle atrophy? There are many exercises that patients can do at this time. People with muscle atrophy can read the article carefully and exercise after discovering muscle problems. Of course, regular treatment should also be carried out at the same time. At present, many people do not pay enough attention to physical illnesses. Most of them do not go for examinations until the disease becomes more serious. By the time the disease is in the later stage and cannot be cured, it is extremely irresponsible to life. It is recommended that patients learn more about physical abnormalities, diagnose the disease early, and control treatment.