Big, shapely legs are the dream of every woman and almost every man, young or not. If your leg training has not shown the expected results, the article below may help you identify some errors in your routine that may be hindering your progress. Then check out the 3 biggest mistakes when doing leg stretching exercises and see how to avoid them. 1. Incorrect form during squats: Squats are one of those controversial exercises: some don't want to do it, some do it in half, and some do it the wrong way and end up getting injured. And while many actually fail to lower enough during exercise, this is not the biggest mistake during squats. The worst (and most common) of these is forward bending during exercise, with the hips projecting backwards. In addition to benefiting from leg squats, this projection can also come with serious spinal risks. If you don't have someone at the gym to teach you the right technique, it's best to skip squats and do another leg exercise. How to avoid: There are two main reasons that may be forcing you to project your body forward: overloading or difficulty balancing. To solve the first one, simply reduce weight, and to improve balance you can point your feet (slightly) outward during exercise. Other tips for improving balance are lowering your hips before bending your knees and training the movement several times without any load; Keep your gaze on the horizon during each repetition, keeping your feet shoulder width apart and, as we have seen, with toes pointed outward; As you move down with your weight, keep your buttocks on your heels, mimicking the motion of sitting in a chair.To go up, move your hip before raising your knees; The best way to train the correct technique for getting up on squats is by using a chair. Pretend to sit down (the buttocks barely touch the chair) and begin to climb parallel to the back of the chair without tilting your trunk forward. Do not use weight or barbell during exercise If you still don't feel safe with the technique, try starting squats on the Smith machine, and slowly progressing to the free weights. If you are a MMA player and if you want to improve your leg stretches then try using leg stretcher machines for MMA. 2. Going too deep on the Leg Press Leg press too deep. Because people are always charged to go deeper into squats, they find that the same goes for leg press. In fact, almost everyone goes too far on leg press, which can cause hip and lower back injuries. This is because when you pull the weight too close to your body, your buttocks begin to rise and your hip and lower back begin to receive some of the impact your quadriceps should have, reducing the effectiveness of your leg training. How to avoid:
By following the above two guidelines, you will maintain the emphasis on the quadriceps and get more leg press results without the unnecessary risk of injury. 3. Ego Lifting too much weight
Although it is a more common mistake among men, it is also possible to see women trying to impress fellow gym members with increasingly heavy loads - whether squat or leg press - and often exaggerated. As a result of overeating, both the number of repetitions and range of motion end up compromised, and you do not get any positive results from your leg training. It's no use putting 350kg on the leg press - while your "only" colleagues can push 220kg - if they can do the movement with the correct amplitude and full repetitions, and you don't. While doing good for vanity, you may not make any progress with this attitude, as well as putting yourself in a great position to suffer a more serious injury. How to avoid:
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