Personalized Running Success: AI Plans for Every Fitness [c289]

I. Principles of Muscle Building Training

Maintain a gradual increase in training load

To increase local muscle endurance, gradually reduce the rest time between sets or increase the number of sets and repetitions. Everything should grow gradually. Overload is the basic concept of all training principles.

Repeat training multiple times

Repeated training maximizes muscle exercise, so it is best to follow the principle of 3-4 sets (sometimes up to 6-8 sets) to thoroughly exercise the muscle group and maximize the use of the exercised area.

Specific training

Perform specific training on a certain part of the muscle, repeatedly stimulating it sufficiently.

Mixed action mode

To keep muscles growing, you cannot always follow a fixed training routine, as this will not provide new stimulation to the muscles, which need constant stimulation to grow. Therefore, mixed actions must be used to continuously stimulate the muscles, preventing the body from entering a comfort zone.

II. Training Movements to Increase Leg Muscles

Strong leg strength is the foundation for good performance in sports, so strengthening leg weight training is crucial. Besides achieving maximum intensity, paying attention to the training method of each movement and mastering the techniques will ensure your efforts are not in vain, and you will see results in thigh training.

Thigh muscle training:

Squats

Muscles exercised:Exercises the size and strength of the legs, especially the thighs, mainly targeting the quadriceps.

Training points:(1) Stand under the barbell rack, place the barbell on the upper back of the shoulders, hold the barbell to maintain balance,feet slightly wider than shoulder-width apart, toes pointing outwardat about 15-30 degrees; (2) Keep your head up, back straight, do not arch, bend your knees while opening them outward, keep the knees and toes pointing in the same direction, lower your body until your thighs are parallel to the ground, then lift your body back to the starting position.

Leg press

Muscles exercised:Mainly the quadriceps

Training points:(1) Use the leg press machine, place your body on the machine, feet hip-width apart, pressing against the horizontal bar on the machine. Then bend your knees, (2) Push the weight up until your legs are fully extended. Then slowly bend your knees and repeat the movement.

Lunges

Muscles exercised:Leg and glute muscles

Training points:(1) Hold dumbbells at your sides, feet together, stand straight; (2) Keep your head up, back straight, chest out, step one foot forward, bend your knees, the back knee close to the ground; (3) Stand up and return to the starting position, switch legs and repeat the movement.

Stiff-legged deadlift

Muscles exercised:Exercises the hamstrings, glutes, and lower back

Training points:(1) Stand with feet slightly narrower than shoulder-width apart; bend forward, keeping legs straight. Hold the barbell with an overhand grip, hands shoulder-width apart, hanging in front of the body; (2) Lean forward, keeping the back straight, untilthe torso is almost parallel to the ground, (3) Straighten the body, pull the shoulders back, arch the spine, and contract the erector spinae.

Calf muscle training:

Standing calf raise

Muscles exercised:Overall calf muscles

Training points:(1) Stand with toes on the step, heels hanging off, legs straight, lift the weight. Lower the heels as much as possible towards the ground, stretching the calf muscles to the maximum; (2) Keep the knees slightly bent throughout to exercise both the lower and upper calf muscles; (3) From the lowest position, use your toes to lift your body as high as possible.

Seated calf raise

Muscles exercised:Mainly develops the lower and outer calf area

Training points:(1) Sit on the machine, place your toes on the bottom bar, knees under the pad. Slowly lower your heels towards the ground as much as possible; (2) Use your toes to lift the weight until the calves are fully contracted.

Reverse calf raise

Muscles exercised:Mainly exercises the tibialis anterior on the front of the calf

Training points:(1) Stand with heels on the step, lower your toes as much as possible; (2) Lift your toes, feeling the contraction in the area below the thigh, completing 20-30 repetitions using your body weight.

Jump rope

Jump rope is a full-body exercise that can train jumping ability, speed, balance, endurance, and explosiveness, while also improving body flexibility and coordination.

Muscles exercised:Mainly calf muscles, also forearm muscles and ankle strength

Training points:(1) Keep feet together, perform jumping exercises, frequency can be adjusted freely; (2) When jumping rope, move wrists in an arc; (3) Keep the core tight and stable throughout the movement.