Lower limb strength training methods

We all know the importance of legs. We use our legs to walk every day. Of course, some people want to make their legs stronger through some methods. This is certainly possible, because when our legs are stronger, we will walk faster and of course we will not feel tired so easily. Next, let us learn about the lower limb muscle strength training methods.

The posture of the static squat is like this:

Keep your upper body straight, head up and chest out, keep your body upright, and separate your feet by the same distance as your shoulders. Your toes are pointing forward, and don't turn your feet outward or inward. Stand with your back against a wall, with your heels about a foot's length away from the wall. Distribute your weight evenly between your legs and squat slowly until your thighs and calves form a 90° angle. Maintain this angle, and then gradually move your foot forward. Now look down and you will see that your knee and toes are in a straight line. In other words, looking from above, your knee will cover your toes. The current posture is the standard "wall squat" posture.

Static squat - classic lower limb strength exercise

At this time, the quadriceps, which are the muscles in the front of the thigh, especially the part near the knee joint, will feel very strenuous. If you hold on for a little longer, you will feel a burning sensation in the muscles, followed by soreness and swelling, and then you will feel tired and trembling, and then you will be too tired to hold on and have to stand up. Once you reach this state, you have completed a static squat exercise.

The reason why you have to lean your back against a wall when practicing is to better stimulate the quadriceps. Because with the support of the wall, the hamstrings on the back of the thighs and the muscles around the hip joints do not need to exert force to help maintain the body posture. All you need to do is use the quadriceps in the front of the thighs to push the body up and back against the wall.

This way you can specifically train your quadriceps and avoid involving too many muscles in complex movements, which would prevent you from highlighting the key points of the exercise.

Of course, this kind of wall squat exercise is not comprehensive. First of all, it is a static exercise, which means that the purpose of the exercise is achieved by maintaining the posture without moving the joints. Although it is very effective in enhancing absolute muscle strength and endurance, it is less effective in enhancing the ability to control joints at different angles. Moreover, static squats only strengthen the quadriceps in the front thigh group, and the training of abduction, adduction and posterior thigh muscles is not the focus. Therefore, this is only a part of the lower limb strength training. You cannot rely solely on one exercise to comprehensively improve the muscle strength level of the entire lower limbs.

The above description is a standard "wall squat" movement. This action can also be evolved into a variety of exercise methods according to different needs.

For example, if you have patellar softening or cartilage damage at a certain position of the patellar cartilage, you will feel unbearable pain when squatting to a certain angle (squeezing the damaged area), or the pain will be more severe the lower you squat. At this time, you don't have to squat to 90 degrees. After standing against the wall, gradually squat down from straight legs. When you reach the point where you feel pain, raise it a little bit higher until you find an angle that just doesn't hurt. At this time, you still need to adjust the position of your feet. The knees and toes should be in a straight line to ensure that the quadriceps are mainly stressed. This way, you can build strength without irritating the damaged area of ​​the cartilage or aggravating the symptoms. Once muscle strength increases, the symptoms will naturally ease.

Through the introduction of lower limb muscle strength training methods, we can see that although these training methods are relatively simple, we need to master many skills. Of course, after we have mastered these skills, our legs will become stronger, and we will not feel tired so easily when doing many things. This kind of life is exactly what we need.