腿部肌肉如何练习？ 如何练习腿部力量？英文双语对照

腿部肌肉如何练习？

步骤/方式1

首先，跑步是腿部练习简单易行的方法

步骤/方式2

其次进行蛙跳、负重跳。

步骤/方式3

再次，篮球、乒乓球等综合运动可以锻炼大腿和小腿

如何练习腿部力量？

可以跑步，做深蹲，但是一定要注意保护好膝盖，慢慢来，不是一天就能完成的

如何练习腿部肌肉？

腿部肌肉一般可以通过跑步或者是深蹲的方法锻炼，还可以做立定跳远。

1、跑步：跑步属于一种比较常见的运动锻炼方式，而且在跑步时通常能够锻炼全身，也有助于锻炼腿部的肌肉，因此在锻炼腿部肌肉时可以选择跑步。

2、深蹲：在深蹲锻炼时，通常主要是锻炼腿部的肌肉，而且还能够消耗腿部的脂肪以及热量，从而能够促进肌肉的形成。

3、立定跳远：立定跳远通常能够增加下肢弹跳力以及爆发力，还有助于锻炼身体平衡协调能力，因此对于锻炼腿部肌肉也有好处。

健身房腿部器械？

椭圆运转机是一个好的选择: TST椭圆运转机又称为太空漫步机.它的新奇之处在于活动式踏板的设计，是一种集漫步、慢跑、静止自行车运动为一体的健身器械，它的健身动作刚好与人的自然跨步相吻合，人体关节不会产生大的冲击而损伤人体，能同时活动上下肢的肌肉群，尤其是腿部和臀部。在运动时是通过手脚的协调配合，达到健身目的。主要以有氧运动为主，具有去脂、减肥的效

怎么练习腿部的爆发力？

可以从下面四个方法进行训练：

1、保加利亚深蹲

保加利亚深蹲又称为单腿深蹲，或者分腿深蹲，主要是因为它和标准深蹲有最基本的区别，一个是单腿，一个是双腿。锻炼时候双手固定，可以自然下垂，或者合起，至于鼻前，如果想要增加腿部力量，也可以适当在大腿小腿处绑上沙袋，亦或者手臂双手各抓握一个哑铃。

此动作除了增加你的腿部力量之外，也可以助你雕刻腿部线条，让你腿部前侧和后侧更为紧绷。同时此动作也可以助你提高你的平衡能力，如果长期锻炼，会让你心肺功能更强大，同时耐力也会得到有效提高。

2、开合跳

第一个动作说道了心肺能力，其实更有效的锻炼，还是要属这个动作。开合跳是很大众的健身动作，他对产地的要求不高，天天锻炼，大腿的瞬间爆发力，和弹跳力可以很明显的提高。

3、器械负重深蹲

此动作是对于想要大幅度提高双腿力量的推荐动作，不少人担心腿部过于粗壮，但是大部分人都不会去做这个动作，因为这个动作确实可以让你大小腿更粗壮，更有力量！

4、负重侧弓步

侧弓步在学生时代的广播体操中多有锻炼，此动作在侧弓步的基础上，加了一个手握哑铃举起并放下的动作，通过哑铃下落的加速度，有效提高腿部力量。

锻炼腿部的健身器材有哪些?锻炼腿部的健身器？

1、坐式蹬腿器主要锻炼股四头肌、胫骨前肌，特别有利于加强膑韧带，加固膝关节。

动作过程:首先先调教好重量，坐在椅上，双肩放松，腰部紧贴椅背，双手捉着把手，双脚放于脚踏上，留意双脚距离约双肩宽，脚趾稍向外，而调教椅子跟脚踏板的距离最好是双脚在屈曲状态下约90度，吸气然后慢慢将双脚向前(有些蹬腿机是向斜上)推，推的同时呼气，推至双脚差不多伸直时再回到初始位置，回的时候双腿还要保持紧张的状态。

2、坐姿腿外展训练器主要练习大腿外侧肌肉群，尤其是大腿外侧肥肉比较多的女生适合做这个。有很好的塑性效果，另外还可以增强女性代谢。

运动过程：在腿外展训练机上就座，脚踏踏板。调整大腿挡板的位置，使之紧靠大腿外侧。双腿用力向外尽可能打开，保持1-2秒。

然后双腿在重量的拉动下自然收紧，双腿收紧后不要停顿，立即开始外展双腿，进行下次动作。

3、后腿屈伸训练器主要练习腘绳肌。腘绳肌是大腿后侧一系列肌群的统称，包括股二头肌长头，股二头肌短头、半腱肌、半膜肌。

练习这个器械能够很好地发展腿部力量，因为与股四头肌为拮抗肌，所以能使腿部更协调。

运动过程：坐在器械的座位上，调整适当的位置，用脚踝向上前方挡住挡垫，收缩腹肌，背部和臀部紧贴靠背，目视前方，下颚略向内收，双手紧握把手。

大腿发力，缓慢向前伸直双腿，膝关节略有一定弯曲，稍停片刻，双腿慢下方到原始位置，膝关节成90度左右。

4、大腿伸展器主要练习大腿前侧，股四头肌，小腿肌群，提高伸腿的能力。

5、仰卧蹬腿训练器主要练习整个腿部的力量。

运动过程：晃动双腿，仰卧，双手放于体侧，双腿稍抬起上下晃动2~3分钟;卧蹬双腿：仰卧，双脚并拢上举与上身呈90度;用长毛巾兜住双脚，双手用力拉，双脚用力蹬，保持30秒钟左右;重复操作3~5次。

6、坐姿腿内展训练器主要练习大腿内侧的肌肉，与坐姿腿外展训练器方向相反就是。

健身腿部力量训练方法？

你好，在健身的时候，腿部力量想要训练的话，建议您多做哑铃的深蹲以及腿屈伸，这些动作可以很好的能练到我们的腿部肌肉，希望对你有帮助

健身训练计划？

你好，健身训练计划要根据您自身的身体以及您承受能力来看，如果您身体承受不错的话，那么您可以采取五分化健身训练

男生健身计划？

1.设定好目标、时间

刚去健身房，有不少新手都是出于一时兴奋，感觉自己第二天就能变强壮了。看见什么器械就练，什么都想尝试。

哑铃、杠铃、固定器械、跑步机、动感单车，只要能看见的都过一遍，练完之后还要再去打沙袋，完事之后还要做几十个仰卧起坐，觉得还不满意再去摆弄几下战斗绳。

结果到了第二天，要么浑身酸痛起不来，要么一点感觉都没有，突然你发觉健身远没有想象中那么容易。再看看那些练得好的肌肉男，发现自己太弱了。

新人为什么容易放弃？正是因为没有目标，没有计划，没有安排好时间。

①先定好目标

根据目前的身材来想象一下：自己需要练出什么样的身材。

比如你体脂过高，脂肪层过厚，你想通过健身达到减脂效果。

你身材偏瘦弱，浑身没什么肉，你想通过健身变得壮一些。

你身材不胖不瘦，处于中间状态，想练成几块腹肌，胸肌变厚一些。

如果你只是单纯性来锻炼，那就不用考虑计划，直接开练，想怎么练就怎么练。

②安排1周的训练时间

确定目标之后，你就要确定可用于健身的时间。

通常去健身房锻炼都是在晚上，上班族偏多一些。

比如你晚上18点下班，你几点可以去健身房，锻炼时间设定多长时间，之后洗澡、回家吃饭的时间需要多久。如果你经常加班，什么时候去健身房锻炼，可以训练的时间又有多少。

你想在1周内训练几次，确定之后，写下大致的时间规划。这样前期就有了一个大致的时间值。

总体而言，业余健身需要以“不影响日常工作、生活”为基础来安排时间。

2.制定训练计划

新人入门，最容易出现的问题除了漫无目的，还有急躁现象。

动作没学会，就开始上大重量。要么不知道这个动作是练什么的，一味地模仿。要么每天都去健身房，结果一天比一天累。这些都是不可取的训练方法。

那么到底该如何制定适合自己的健身计划呢？

①先进行慢跑活动

如果之前没有任何锻炼，就需要先提升肺活量。即便你想通过器械来锻炼，还是需要通过慢跑来热身，这样身体才能被充分预热。

通过跑步机，调节好时间，设定好速度，注意双脚的步频，手臂的摆动，调整好呼吸节奏。通过一段时间的锻炼，肺活量会得到明显提升。

在健身房怎么练腿部~？

锻炼大腿、小腿肌肉可以做深蹲和提踵。深蹲可以锻炼大小腿肌肉，提踵主要锻炼小腿肌肉。

深蹲：

初练者可以先做徒手深蹲，然后做扶墙单腿深蹲，最后做单腿深蹲。

如果徒手深蹲一次性可以做30个以上可以做扶墙单腿深蹲，如果扶墙单腿深蹲可以做10个以上，并且平衡能力得到了改善，就可以做单腿深蹲了。

深蹲动作过程：脚尖冲外，11点05方向。收腹挺胸，后背挺直，下至大腿与地面平行或膝关节稍小于90度，另一只腿抬离地面（徒手深蹲不用抬脚），上至膝关节微屈，不要超伸。

深蹲锻炼方法：

做3到8组，每组做10个以上，每组间休息1分钟。

提踵锻炼方法：锻炼者站在台阶上手扶住墙单腿提踵，一只脚提踵10次后再换另一只脚。双脚做完为一个循环，连续做3到6个循环，中间不休息。

提踵动作过程：提踵动作也就是抬后脚跟。脚后跟抬起的最高点要高，脚后落下的时候也要发力，落下最低点要低于台阶水平面。

How does leg ministry muscle practice?

Measure / means 1

Above all, ran is the method that leg ministry practices going easily simply

Measure / means 2

Undertake leapfrog next, load jump.

Measure / means 3

Again, the comprehensive campaign such as basketball, ping-pong can exercise ham and crus

How to practice leg ministry force?

Can ran, do crouch greatly, but must notice to protect good knee, come slowly, not be one day can be finished

How to practice leg ministry muscle?

The method that leg ministry muscle can crouch greatly perhaps through ran commonly takes exercise, still can do standing long jump.

1, ran: Ran belongs to a kind of commonner motion to exercise means, and can exercise the whole body normally when ran, also conduce to the muscle that exercises leg ministry, because this is taking exercise,the leg can choose ran when ministry muscle.

2, crouch greatly: In crouch greatly when taking exercise, basically be the muscle that exercises leg ministry normally, and what still can use up leg ministry is adipose and quantity of heat, can promote sarcous to form thereby.

3, standing long jump: Standing long jump can raise lower limbs spring normally force and erupt force, still conduce to exercise to coordinate ability evenly, because this also has profit to exercising leg ministry muscle.

Appliance of gym leg ministry?

Elliptical movement machine is a good choice: TST ellipse carries a favourable turn calls spacewalk machine again. Its new office depends on the design of mobile type footplate, it is a kind of collect ramble, canter, the gymnastical appliance that dormant bicycle motion is an organic whole, its gymnastical movement just the be identical of natural step photograph with the person, human body joint won't produce big impact and injure human body, the muscle of limb can fall on the activity at the same time group, especially leg ministry and hip. A handle foot is when moving is harmonious cooperate, achieve gymnastical goal. Basically give priority to in order to have oxygen campaign, have go the fat, effect that reduce weight

The outbreak that how practices leg ministry force?

Can from below 4 methods undertake training:

1, Bulgaria crouchs greatly

Bulgaria crouchs greatly to call thin leg to crouch greatly again, perhaps divide a leg to crouch greatly, because it and standard crouch greatly,basically be have the mainest distinction, one is thin leg, one is double leg. Exercise moment both hands to secure, OK and natural prolapse, perhaps close, as to bazoo before, if want to increase leg ministry power, also can bind in ham crus place appropriately on sandbag, also or arm both hands each grab a dumbbell.

This movement besides the leg ministry power that increases you, also can aid you to carve leg ministry line, the side after the side before letting your leg ministry is mixed stretchs tight more closely. At the same time this movement also can aid you to increase your balance capacity, if take exercise for a long time, can make function of your heart lungs more powerful, at the same time endurance also can get rising effectively.

2, close jump

Say of the first movement heart lungs capacity, actually more effective take exercise, still want to belong to this movement. Close jumping is very popular fitness movement, he is not tall to the requirement of producing area, take exercise every day, femoral instant erupts force, with bounce force can rise apparently.

3, appliance loads crouch greatly

The commendation that this movement is force of double to wanting to rise substantially leg movement, many people fear leg ministry is too brawny, but major person won't make this motion, because this movement can make your size leg brawnier really, have power more!

4, load side bend pace

Side bend pace has more in the broadcast gymnastics in student times take exercise, this movement is on the foundation of side bend pace, added a hand to hold the action that dumbbell is raised and drops, play falling acceleration through dumbbell, enhance leg ministry power effectively.

What does the gymnastical equipment that exercises leg ministry have? The fitness that exercises leg ministry implement?

1, sit type pedal leg implement basically take exercise a quadriceps, tibial before flesh, special be helpful for strengthening Bin ligament, consolidate knee joint.

Behavioral course: ?  of constant  of bogus of  of Xian of beat of  of  of Pan Sang of Shou of  of rare  of confused of show off of  of  of Qi Jun of cover of blanket of violet Gu identifying magpie is swollen Ou Pang of  of  of Zheng of rank cruel pharynx censures bang of dish of  of Jin of Zi of ど rare  ah Miao Hui of Qu prostitute  , inspiratory next slowly will double foot is forward (machine of some pedal leg is syncline on) push, push while expiratory, push to double foot the farewell when about the same unbend arrives initiative position, when answering, double leg holds nervous position even.

2, training is exhibited outside sitting position leg implement muscle of the side outside basically practicing ham group, especially the schoolgirl with more fat of the side outside ham suits to do this. Have very good plasticity effect, still can enhance female metabolization additionally.

Athletic process: The seating on training machine is exhibited outside the leg, crural treadle. Adjust the position of ham fender, the made side outside relying on ham closely. Double leg is opened as far as possible outwards forcibly, hold 1-2 second.

Next double leg is in of weight pull move next nature to tighten up, halt does not want after double leg is tightened up, double leg is exhibited outside beginning instantly, undertake next time movement.

3, Qu Shen trains the hind leg implement flesh of rope of main exercise Mo . Mo rope flesh is the side after ham a series of flesh group a general designation, include a 2 head flesh to grow a head, 2 flesh short head, half tendinous flesh, half film flesh.

Practice this appliance can expanding leg ministry power well, because with quadriceps fights flesh for Jie, can make leg ministry more harmonious so.

Athletic process: Sit on the seat of appliance, adjust proper position, with the ankle up ahead is held off block mat, contractive abdominal muscle, back and coxal and clingy back of a chair, visual ahead, chin closes upcountry slightly, both hands grasps handle.

Ham sends force, double leg of slow and forward unbend, knee joint bends certainly somewhat, pause moment a bit, double leg slow lower part arrives original position, knee joint is controlled into 90 degrees.

4, ham extend implement the side before basically practicing ham, quadriceps, crus flesh group, increase the capacity of stretch one's legs.

5, lie on one's back pedal leg trains implement the force that basically practices whole leg ministry.

Athletic process: Rock double leg, lie on one's back, both hands is put at body side, double leg raises fluctuation rock 2~3 a bit minute; lies pedal double leg: Lie on one's back, double foot is lifted on approach show 90 degrees of; to wrap up double foot with jack-towel with the upper part of the body, both hands tug, double foot toes step on forcibly, maintain 30 seconds of or so; to repeat operation 3~5 second.

6, training is exhibited inside sitting position leg implement the muscle that basically practices ham inside, with sitting position training is exhibited outside the leg implement direction is instead.

Does force of gymnastical leg ministry train a method?

Hello, in fitness when, leg ministry force means the word of training, those who suggest you do dumbbell more is deep crouch and leg Qu Shen, these movements are OK and very good can drill our leg ministry muscle, the hope is helpful to you

Does fitness train a plan?

Hello, gymnastical training plans to want to bear according to the body of your oneself and you in light of ability, if your body bears right word, so you can adopt training of fitness of 5 become divided

Does schoolboy fitness plan?

1. set good cause, time

Just went gym, having many new hands is to stem from one fashionable act vigorously, him feeling can become strong the following day. See what appliance is experienced, whats want to try.

Machine of dumbbell, barbell, fixed appliance, ran, use feeling bicycle, want what can see to pass only, sandbag is hit after practice is over even again, a few situp are done even after coming to an end, feel dissatisfactory still to move back and forth a few times again battle rope.

The result arrived the following day, or does not come since ache all over, a bit feeling does not have or, your disclosure fitness is suddenly far in imagining so easy. The muscle that watchs those to drill well again male, him discovery is too weak.

Why does new personality abandon easily? Because,be aimless, without the plan, did not arrange good time.

① decides good cause first

Will imagine according to current figure: Oneself need practice to give what kind of figure.

Your body fat is for instance exorbitant, adipose layer heavy panel, you want to achieve the result that reduce fat through fitness.

Your figure slants emaciated, all over flesh of it doesn't matter, you want to become a few stronger through fitness.

Your figure is not fat not thin, be in mediacy, think practice becomes a few abdominal muscle, chest muscle thickening a few.

If you are pure sex only,will take exercise, that need not consider a plan, open practice directly, think how practice is how experienced.

② arranges 1 week training time

After firm objective, you are about to be able to be used at gymnastical time certainly.

Go normally gym takes exercise is in the late evening, office worker slants many somes.

For instance you came off work at 18 o'clock in the evening, when can you go gym, exercise time set how long, bathe later, come home the time that have a meal needs how long. If you often work overtime, when to go gym takes exercise, how many does the time that can train have again.

You want to be in the 1 training inside week a few, after deciding, write down roughly time program. Such early days had roughly time value.

Overall and character, spare fitness needs with " do not affect routine, life " will arrange time for the foundation.

2. makes training plan

New personality introduction, the problem that appears the most easily besides free aimless, still have impatient appearance.

The movement does not have a society, begin to go up great weight. Or does not know experienced what this movement is, imitate blindly. Or goes everyday gym, the result compares a day one day tired. These are the training methods that cannot take.

How should make the fitness that suits oneself plan after all so?

① undertakes cantering first activity

If before do not have any taking exercise, promote vital capacity first with respect to need. You think even if to take exercise through appliance, still need to come through cantering warm up, such body ability by sufficient warm-up.

Pass ran opportunity, adjust good time, set good rate, notice the pace frequency of double foot, of the arm swing, adjust good breath rhythm. Pass period of time take exercise, vital capacity can get apparent promotion.

How to drill in gym leg ministry ~ ?

Exercise muscle of ham, crus to be able to be done crouch greatly and lift heel. Crouch greatly can exercise size leg muscle, carry heel to basically exercise crus muscle.

Crouch greatly:

The person that drill first can be done first bare-handed crouch greatly, do leg of the sheet that help a wall up to crouch greatly next, do thin leg to crouch greatly finally.

If bare-handed crouch greatly one-time can do 30 above to be able to do leg of the sheet that help a wall up to crouch greatly, if help wall thin leg up to crouch greatly,can do 10 above, and balance ability got ameliorative, can do thin leg to crouch greatly.

Stay behavioral course greatly: Tiptoe is strong outside, at 11 o'clock 05 direction. Receive an abdomen to hold out a bosom, carry on the back after straight, fall to be less than 90 degrees a bit to ham and ground parallel or knee joint, another leg carries from the ground (bare-handed crouch greatly need not carry foot) , knee joint comes on small bend, do not exceed extend.

Crouch greatly exercise a method:

Do 3 go to 8 groups, every groups do 10 above, every across block rests 1 minute.

Carry heel to exercise a method: Station of the person that take exercise helps wall thin leg up to lift heel in step begin, another foot is changed again after the foot lifts heel 10 times only. Double foot finishs to circulate for, do continuously 3 circulate to 6, among nonstop.

Carry heel start course: Lift the heel after heel movement carries namely. The apogee that calcaneal raises wants tall, force also should be sent when falling after the foot, fall next nadirs want under step horizontal.