Say When it comes to training the quadriceps, many people have leg extensions on their menu! Its feature is to use the track of fixed equipment to guide the knee joint to extend!
Because of the fixed track and lying prone on the stool, this action is relatively simple to perform, especially for some beginners!
However, when it comes to the actual benefits of exercise, there is actually a question mark
This kind of sitting movement will hardly train any of your core strength. At the same time, the fixed movement trajectory and single-joint movements are not conducive to the development of our body's cooperation ability, and are good for increasing sports performance and muscle strength. Very limited!
And if we understand the principle carefully, we will also find that this kind of sitting exercise will put a lot of pressure on the patella (patella) and femur (femur) and the related cartilage. For example, Even more so when squatting. I believe many experienced people will feel this (when performing leg extension training, it is obvious that there is a lot of pressure on the front of the thigh near the joint, while there is almost no pressure on the middle and lower thigh!)
Due to the popularity of bodybuilding, most people think that such an isolated leg stretch can really help you build strong quadriceps, but it is not
p>If you want to have stronger legs and reduce the pressure on your knees, it is recommended that you do this movement as little as possible! You can use the Bulgarian single-leg squat instead!
Whether it is from a muscle-building or functional perspective, the single-leg squat movement is more in line with our daily life patterns
The Bulgarian single-leg squat can help you It's a great way to train your quadriceps while taking care of your hips, and it can also improve your coordination, balance, and core strength. It's much better than leg curls with fixed equipment.
The following is a Bulgarian exercise! The process of single-leg squat and precautions:
1. Choose weight-bearing or empty-hand, put a towel or mat in front of the bench, stand in front of the mat, step forward with your front feet, and fix your back feet on the bench Or on a box
2. Squat down in a controlled manner until the knee of your back supporting leg touches the towel or mat. Always stabilize your core muscles and keep your body straight.
3. When you You should feel a stretch in the hip flexors of your back foot as you squat;Stomach Qi is driven upward through your front feet.
4. Choose an appropriate stride. The shorter the stride, the greater the stimulation to the quadriceps, and the greater the pressure on the knee joints. Don’t go too far, otherwise it may cause bowing of the back, waist, and hips. Pain
5. The height of the back foot pad is about 20 cm to avoid uncomfortable stretching of the front thigh and hip flexor muscles!