[h=2]LEG MUSCLE EXERCISES[/h]<iframe src="http://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fwww.kulturizmas.net%2Fkoju-raumenys%2F645%2F&layout=standard&show_faces=false&width=450&action=like&colorscheme=dark&height=24" scrolling="no" frameborder="0" allowtransparency="true" style="border-style: none; overflow: hidden; width: 450px; height: 24px;"></iframe>
[h=3]Thigh muscles[/h]Thigh muscles are divided into anterior, posterior and inner part. YOU largest muscles in the front (quadriceps), the back (hamstrings pusgyslinis, pusplėvinis muscle) and the inside (thigh pritraukiamieji, grakštusis, skiauterinis) respectively.Quads leg muscles help to flex the knee joint. Especially important for walking, running, dancing, landing. The biggest and strongest muscle in the entire body. All four of the femoral head moves to the bottom of a broad tendon.
[/h]Biceps muscle helps rotate the lower leg, helping to bend the path involved in walking, running.
[h=3]Leg exercises[/h]
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[h=3]Thigh muscles[/h]Thigh muscles are divided into anterior, posterior and inner part. YOU largest muscles in the front (quadriceps), the back (hamstrings pusgyslinis, pusplėvinis muscle) and the inside (thigh pritraukiamieji, grakštusis, skiauterinis) respectively.Quads leg muscles help to flex the knee joint. Especially important for walking, running, dancing, landing. The biggest and strongest muscle in the entire body. All four of the femoral head moves to the bottom of a broad tendon.
- Straight thigh muscle (rectus femoris)
- Wide lateral muscle (vastus lateralis)
- Wide inner muscle (vastus medialis)
- Intermediate Wide muscle (vastus intermedius)
- Pusgyslinis muscle (semitendinosus). Tendon consists of more than one third of the length of the muscle. On the thigh, bend and turning inward leg.
- Pusplėvinis muscle (semimembranosus). It helps to straighten the hip joint.
- Biceps muscle of the thigh (biceps femoris)
a. long head - straight thigh, bend and rotated outward leg.
b. short head - straight thigh, bend and rotated outward leg.
- Gastrocnemius muscle (gastrocnemius) - the largest posterior muscle group. Both the head of the calf at the middle of the tendon passes, which still binds to the m. soleus tendon and tendon formed shin. This is the thickest part of the tendon over the body.
- The front of the calf muscle (tibialis anterior) - straight and turning out the foot.
[h=3]Leg exercises[/h]
| [h=4]Squats[/h]Preparing to Take the barbell positioned chest height on the top risers, and lower it onto the V muscle. Performance Go down until the thighs become parallel with the floor. Lift up your legs until they become straight.Repeat this step. Comments Keep your head facing straight back straight and feet flat on the floor the entire sole, equal weight distribution front part of the foot and heel. |
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| [h=4]Leg press (leg-press)[/h]Preparing to Sit in a simulator. Put your feet on the platform and a space between them. Lift up your legs. Release holders and grab handles on the sides. Performance Let's platform tilting the knees up to 90 degrees. If you allow flexibility, you can let the weight below. Feet should be pinned to the platform. Go back to building your feet. Repeat this step. Comments safely adjusting your back support in order to make room for the legs full range of motion at the time, and it does not touch the trunk. Keep your knees straight, allowing them to deviate to the side, or on the inside. Click to foot the entire platform, ie the heel and forefoot. |
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| [h=4]Hack Squats[/h]Preparing Lie so that the shoulders firmly on the rails. Put your feet in the top of the platform. Lift up your legs.Release holders. Fulfillment Bend your legs, so far as flexibility. Work your way to building a platform for the feet. Repeat this step. Comments Keep knees in one direction as in the legs. Do not allow the roads to bulge outwards. Lean the whole foot. |
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| [h=4]Lunge with dumbbell[/h]Preparation Stand with a dumbbell in your hands. Performance Perform a lunge with the first leg. Take on the heel, then on the front of the foot. Let the body by bending the front leg until the back foot almost reach the floor. Return to the starting position, paving the front of your foot. Repeat the process with the other leg. Comments Keep your torso indeed. Long lunge emphasizes the Gluteus Maximus (buttocks), short - the quadriceps muscle of the thigh. |
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| [h=4]Death attraction[/h]Preparing Bend to the bench and grasp her shoulder-width apart or slightly wider. Performance Lift the barbell back to building. Pull your shoulders back. Comments Keep the barbell close to your body, to improve the carrying capacity of the body. |
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| [h=4]Leg Curls supine[/h]Preparation Lie on your stomach. Stow the ankle supports, palms Hold on to the handles. Fulfillment Bend your knee. Return to the starting position by extending your legs. Comments Total exercise time, try to keep the buttocks pressed against the bench. |
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| [h=4]Leg construction sitting[/h]Preparing to Sit in a simulator, the roads to the edge of the bench. Stow the ankle supports. Performance Lift up your legs until they are completely extended, then bend your legs back. Comments Avoid rocking effect, exercise try to make full amplitude. |
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| [h=4]Pasistiebimai sitting[/h]Preparing to Sit on a bench, place the toes on the edge of the support. Wear a seat back on the knees so as not to feel uncomfortable pressure. Keep your hands on the back that will not slip during exercise. Performance Let's heels down until you feel the stretch, then lift your heels up until tiptoe. Comments You can change the position of the foot - turn more inward or outward, it will be loaded with more inner or outer part of the lower leg. |
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