Every athlete-Amateur, there are problems with the muscles of the legs. Often they are not as perfect as we would like. Training foot should begin only after you have the basics of an effective program.
The first thing to work out what the difference between exercises. For this study all the anatomy of my feet. In lower limbs there are three joints – knee, ankle and hip. Each joint is attached to particular muscles. When you load try to include all three joints in the work. The ideal option is considered squats and all their variations.
During flexion and leg extension involves only one joint – the knee. When climbing socks running ankle. Some experts believe that otnositelnye exercise great work the necessary muscles. When you squat with a barbell load sprayed on all the legs, but in extension, the load directed to quadriceps. Actually, it is not so.
When squatting with big weight quadriceps activated much more than in extension. But, based on this, then why do we need extension? With the help of them you can give additional load to the quads, they give a beautiful convex shape of the quadriceps.
No less important is the warm-up. There is a stereotype that warm-up is necessary in order to avoid injuries. Joint tissues are very soft when properly warm up. So this stereotype is true. Also thanks to the warm-up it is possible to obtain good power of the nerve impulse and it will help to make the exercise much more effective. In the future, you will notice that after a productive workout, you can set the squat with maximum weight, which have never been applied in practice.
The best option for a workout is considered aerobic exercise. This can be an exercise bike or stepper (http://www.vivasport.ru/directory/kardiotrenazhery/steppery/). The load should not be so hard, and just need to sweat a little. After a bit of stretching exercises and you can do the main part of the workout. It must be remembered that to start the main part it is necessary with exercises with muscle. Of course, it sounds strange, but now will disassemble. This means that the first exercise has to involve the right group of muscles. The leg extension is not suitable, respectively. The ideal option is considered again squats. Dealing decides what weight he performs them.
Source of information: www.vivasport.ru (http://www.vivasport.ru/)
