When it comes to fitness, the first thing that comes to the mind of many partners is to train the abs, pectoral muscles and arms, and other parts of the body. Lower body training never seems to be the majority of people concerned about fitness programs, but lower body training is really not important.
Of course, lower body training is very important! Functionally, the lower extremities support and participate in most physical activities. They are no less important than the upper extremities and trunk. Visually, the "strong upper and weak lower" body never fails to meet the "good-looking" standard. So, usually, ignore the lower-body training friends, it's time to practice lower-body training movements!
Today we will talk about the use of resistance bands for leg exercises.
Resistance band leg lifts
Action introduction.
1. Sitting position, it is best to let the upper body tilt. Knot the resistance band around your waist and place the other end of the resistance band between your feet.
2. Push your legs together and push your feet out in front of you. At the highest point do not lock the knee joint, keep the knee slightly flexed.
3. Control the resistance band and slowly retract the leg, keeping the knee as close to the chest as possible. Repeat the movement.
Attention.
1. This movement is mainly for the front side of the thigh, usually with a relatively large force. Therefore, you can choose a resistance band with a higher weight.
2. Don't let the leg straighten out after the leg stirrup. Because when the knee joint is fully extended, the knee joint will bear more pressure. On the one hand, it is not good for the joints, on the other hand, it does not achieve the effect of exercising the legs.
3. The elastic band on the bottom of the foot should be stuck well, to prevent falling off.
Resistance band lateral shift
Action introduction.
1. feet standing in the middle of the elastic band, hands holding the ends of the elastic band, adjust to the appropriate resistance position.
2. Half squat or slightly squat, knees and toes in the same direction, and keep your back straight. Take a step to one side, then step back in the opposite direction.
Attention.
1. Squat with your knees facing in the direction of your toes. Don't buckle or let your knees go over your toes.
2. When stepping sideways, you want your legs to be strong while driving your feet outward. Rather than the foot force.
Resistance band straight leg hard pull
Action introduction.
1. feet apart and the same width as the hips, toes slightly outward. Feet on the elastic band, fixed at both ends. Adjust the position of the foot to the appropriate resistance level.
2. Bend over, the upper body in a straight line. Calves as vertically as possible on the ground, knees slightly bent a little.
3. Hold the middle of the resistance band with both hands, top hip. Move your hands and the resistance band up along the front side of your calves and let your body stand straight. Do not lock your knees while standing up straight.
4. Feel the force process of the hamstrings on the back side of the thigh throughout the movement.
Attention.
1. usually our normal activities mainly use the front side of the leg strength more. And straight leg hard pull is a very good exercise body posterior chain muscle action. And the hamstrings have high requirements for strength and flexibility. Can also provide a good exercise effect.
2. straight leg pull is more difficult to do action. The whole action must keep the spine in a neutral position. The head, neck, and back should be made as a whole for dips and jerks. The knee joint should not be locked throughout. That is, the knee should not be completely straight, and the knee joint should only be slightly flexed at most.
3. The force is generated for the legs, but also to feel the movement of the hips. Feel the forward top hip when you get up, and the backward top hip when you bend over.
Leg exercise using resistance bands can mostly use a relatively large resistance, and leg exercise requires itself to have good flexibility, the movement of the hip joint in many leg movements is required to focus on. Therefore, when doing leg exercises, interspersed with leg flexibility exercises, that is, through daily stretching to achieve.
Post time: Jan-19-2023