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Now is bodybuilding Tips time:

The following 4 exercises can be freely combined, each time doing 2 to 3 actions. Because of the large muscle group double joint movement, the rest time between groups is suitable according to the intensity from 60 seconds to 90 seconds.

1. Wide and narrow station distance

If you are tired of normal squats, change the distance between your feet to give your muscles a new boost.

Wide station distance - wide station distance The distance between the two feet is greater than the shoulder, and the angle at which the toes are separated is approximately "1:58" (the position of the clock hands). The barbell should fall comfortably in the middle of the trapezius muscle, not behind the neck, which is more conducive to reducing the load on the psoas muscle. The action of squatting is like sitting on the bench and the body is lowered backwards and backwards. The depth of the jaw is slightly shallower than the normal jaw, and the thigh is just below the line parallel to the ground.

This squat method is usually used by powerlifters and can be used with great weight. In the movement, the thigh adductor muscle can also get better exercise.

Narrow station spacing - also known as "SissySquat". The station is slightly narrower than the shoulder and the toes are forward. If your ankle joint is not very flexible, there is a tendency to lift the heel when you are kneeling. You can wear a special weightlifting shoe or a 1 to 2 cm thick wooden or barbell under the heel. Be careful not to pad too high, because the heel is too high to destabilize the movement, and the body tends to lean forward when squatting.

The narrow squat can be squat down, as low as the thigh is close to the calf, but don't rely on the rebound to complete the action, which is harmful to the knee joint, and it is difficult to keep the waist tightened. Because the distance between the two feet is relatively short and the stability is slightly poor, the weight of the narrow jaw will be less than that of the normal jaw, but the stimulation of the quadriceps will increase.

These two jaws can be used in turn with the common jaw, giving the muscles different stimuli.

Crossbody

The characteristics of the crossbody are that the pressure on the waist is reduced compared to the lower jaw, so you can practice your legs more confidently. And by adjusting the placement of the two feet, you can focus your exercises on the quadriceps (shoulders on the back) or on the biceps (before the feet). The depth of the crossbow is also 90 degrees, and it does not need to be lowered too low. In particular, the inertia of gravity cannot be used to fold the legs together, because it is very easy to pull the buttocks away from the cushion, causing serious damage to the jaw.

3. Romanian deadlift

The deadlift is usually for the lower back muscles, but if you straighten your legs, the biceps and glutes will do most of the work. This exercise has a greater effect on the development of the biceps than in various leg curls.

The biggest difference between the Romanian deadlift and the ordinary deadlift is that you lift the barbell from the frame, first slowly put it down to the height of the knee joint by the same length, and then stand up and raise the leg. Pay attention to the chest after the barbell is raised. Abdomen. The waist and shoulders are well-executed, and the knees are always slightly bent. When the barbell is lowered, the hip joint is flexed and cannot be bent. This exercise is developed from the straight leg hard pull. It avoids the possible injury to the knee joint and the excessive pull of the biceps femoris, but It also maintains the effect on the development of the back muscles of the thighs.

4. Farmer walking

This exercise is actually a continuous bow and arrow. It is effective for the development of the inner thigh muscles, quadriceps and gluteal muscles. The key to the action is balance and specification. The weight is from light to heavy. The walking distance can be 10 to 20 steps per group, 2 to 3 groups each time.

Note that after holding the dumbbells on the side of the body with both hands, the upper body should always be straight and the center of gravity should be vertically downward. The body can't lean back or lean forward. After taking a step, the body is lowered, the leg is bent down, the knees of the front legs cannot exceed the toes, the knees of the hind legs are pointed to the ground, and the heels are lifted. When you descend to the front thigh and the ground parallel, you can pick it up. After the hind leg borrows the force, you can take the next step forward.