Leg strength training methods

Fitness has become a lifestyle habit for many people. Whenever they get home from get off work, the first thing they do is go to the gym to exercise. This is a good habit. Of course, fitness methods are not as simple as we think. Each exercise targets different parts of the body. So what are the leg muscle strength training methods? Let’s learn about it together. Those who want to train their leg muscle strength can read more.

Lumbar back muscles (erector spinae) muscle strength location: back (chest to sacrum)

Function: Straighten the upper body and trunk to stabilize the hip joint. Abnormalities: hunchback, long-term low back pain, lumbar spine instability

Method: Lie prone (lying on the bed) with your hands behind your back and lift your upper body as far as possible off the bed. It is better to have someone help press the ankle. Note: Do not hold your breath. It is best to stay at the highest point for 1 to 2 seconds.

Increase ankle joint stability training: After the affected limb stands stably on one foot, you can stand on one limb with the knee, hip and ankle flexed. Gradually increase the time. After the muscles and tendons around the ankle joint are strengthened, the joint stability can be enhanced.

Note: When you first start strength training, you should do it in small amounts. It doesn’t matter for every patient, but you should start with the basic amount—that is, stop when you feel a little tired from each movement. Don't hold your breath when doing muscle strength training. Use force on the part of the body you are exercising, don't use force with your whole body~! Each movement should be done slowly, and the return to the starting position should be even slower, so that the effect will be better. You may feel soreness when you first start strength training. This is normal. It is caused by the increased activity of individual muscles due to targeted strength training, which leads to the accumulation of lactic acid secretion. Just continue to exercise in small amounts and don't worry too much about soreness. However, if you have muscle tearing or unbearable pain, it is best to get a specialist check-up.

Knee joint control ability training How to train knee flexion?

① Stretching training of the posterior thigh muscles: let the child lie on his back with one leg straight and fixed. The parent holds the ankle of the other leg of the child with one hand and the knee joint with the other hand to stretch the knee joint and flex the hip joint to 90° and hold for 15 to 30 seconds. Do the same for the other side.

② Passive flexion and extension training of the knee joint: The parent holds the child's calves with both hands and performs alternating knee and hip flexion movements on both lower limbs.

How to train with the knee in hyperextension?

① Achilles tendon traction training: The child lies in supine or long sitting position, and the parent holds the child's ankle with one hand and puts the other hand under the child's heel. Then hold the heel and let the child's sole rest on the forearm. During the Achilles tendon traction training, pull upward in the horizontal direction. Note that the palm of the hand holding the ankle must be fixed in position, and the entire foot must not be pulled up. At the same time, note that the force we use is mainly to pull the Achilles tendon, rather than pressing hard on the sole of the foot, otherwise it is easy to damage the child's arch. Each stretch can last 1 to 3 minutes, and the number of stretches depends on the degree of plantar flexor contracture in the child.

② Use both hands to support the child or let him hold on to the bed rail or table and slowly descend. Note that when doing this movement, the body cannot bend, the knee joints must be pushed forward as far as possible, and the heels cannot leave the ground. You can also let the child stand on a triangular board, and each stretching time can last for 1.3 minutes. Quadriceps strength training ③ Improve the strength of the anterior thigh muscles: The child sits in a long position and does knee extension exercises, such as putting a rolled towel under his knee joint to keep the knee joint away from the bed or the ground at a certain distance. Then, ask the child to press the knee joint downward with force, hook the toes, tighten the thigh, hold for 6 to 10 seconds, and then relax. This exercise for strengthening the anterior thigh muscles can also be done in a sitting position. Let the child sit on a chair or bedside, hold the edge of the chair or bed with both hands, and kick his feet straight for 6-10 seconds. We can also let the child flex his knees and hips first, apply resistance at the calf and ankle, and then order him to straighten his legs to increase the strength of the anterior thigh muscles. Or you can use a quadriceps training machine for training.

There are many methods of leg muscle strength training, some of which are familiar to people, while others are relatively unfamiliar. Whether familiar or unfamiliar, we should learn and try more. This can also help us strengthen our bodies, and of course it can also help us get further answers to many of our problems, which is the result we really want.