black cat arrives 5 unmissable leg training
Preface:
This is the fifth installment of [Black Cat Arrives], titled 'Leg Training Chapter'.
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Many people have a misconception that by engaging in a single sport, they can train specific muscles and even lose fat, such as running, cycling, swimming, hiking, playing ball, etc.
In fact, this idea is quite one-sided!
Let me tell you: relying solely on aerobic exercise can only maintain muscle shape, slightly enhance muscle strength, and improve overall health. In other words, if you run every day, it will only partially stimulate your leg muscles, which is far less effective than specialized leg strength training. Moreover, neglecting leg strength training can lead to ankle and knee injuries. Especially if you aim to achieve a marathon PB or become the dream person of your crush, leg strength training is crucial!PBor become the dream person of your crush, leg strength training is crucial!
If you are still hesitant or find strength training boring and time-consuming, let me give you some data: American long jump champion Beamon can squat 308 kg; Russian weightlifting champion Petrov can jump 3.7 meters from a standing position; American powerlifting champion Heyman, weighing 168 kg, can jump 91 cm vertically; and the well-known running legend Bolt has a thigh circumference of 64.5 cm, with leg strength comparable to weightlifters. So, to run fast, long legs alone are not enough; you also need explosive power to support leg movement, in addition to cardiovascular fitness and endurance.Bolt has a thigh circumference of 64.5 cm, with leg strength comparable to weightlifters. So, to run fast, long legs alone are not enough; you also need explosive power to support leg movement, in addition to cardiovascular fitness and endurance.in addition to cardiovascular fitness and endurance.you also need explosive power to support leg movement.
In summary, scientific leg strength training can promote overall muscle growth, improve cardiovascular function, enhance body stability, delay aging, strengthen joints and bones, and increase muscle strength. As for achieving a PB, it becomes a simple task!As for achieving a PB, it becomes a simple task!
At this point, you might ask: how do we train our legs? As everyone knows, 'helping friends solve their most concerned issues' has always been my principle. So, after careful summarization, I have come up with the most comprehensive leg training guide in history.(Editor's note: This content is the first part of leg training - the squat chapter)
As for how many sets and reps to do in each training session, simply put: each session should include about 4-6 exercises, with each exercise performed in 4 sets. Depending on individual circumstances, each set can be done 6-8 times or 10-12times. Rest between sets should also be based on personal needs, ranging from 1-2 minutes. Of course, despite the many benefits of leg training, don't train your legs every day! Targeted strength training for the same muscle group should only be done once or twice a week.
Without further ado, let's start training with me!
1 BasicSquat
A.Stand upright with feet shoulder-width apart (or slightly wider). Place arms in front of the chest, at shoulder height, and keep the core tight.
B.Lower your body as much as possible, hips back, knees bent.
C.Pause, then slowly stand back up to the starting position.
D.Note:Do not arch your back or hunch. Keep arms at the same level throughout. Keep the core tight, thighs parallel to the ground, or even lower.
E.During the entire movement, keep the weight on your heels, not your toes. To ensure the weight is on your heels, you should be able to wiggle your toes during the squat.
F.Do not overly worry about whether your knees go past your toes; just avoid hyperextension. Focus on keeping the core tight, back straight, and breathing.
Pay attention to the distance between your feet in the mirror during training.
Front view demonstration
Side view demonstration
Toes can point slightly outward, roughly at the 11:05 direction.
This helps ensure your knees do not excessively turn out or in when starting to practice squats.
Knees turning in—this is an incorrect squat form.Do not do this.
Since squats are the foundation of leg training and extremely important, I will spend more time explaining them, so please pay extra attention.
Next, I'll share a secret for a perfect squat:Use muscle memory to help make your squats more standard.
The specific method is:
A.Before the first set of squats, sit on a chair with your back straight, shoulders back, lower legs perpendicular to the ground, and feet shoulder-width apart. Place arms in front of the chest, at shoulder height, parallel to the ground.
B.Lean forward while keeping your back straight, move your feet slightly towards your body until you can slowly stand up without leaning forward or backward. This is the posture you should have during a squat.
C.After standing up, slowly lower your body back to the sitting position. Repeat several times until your body remembers the movement.
When squatting, push your hips back and down, imagining sitting on a chair.
2 Head-holding squat
A.Squat preparation posture (see the above movement1).
B.The only difference is placing your hands behind your head, elbows, and shoulders back.
3 Wall squat
A.Stand with your back against the wall, feet about60cm away from the wall, feet spread1.5times shoulder-width apart.
B.Slightly bend your knees, lower your body a few inches, and hold this position for5-10seconds.
C.Continue to squat, lowering a few inches each time.
D.Continue to squat.
E.At the final position, your thighs should be parallel to the ground or lower.
After pausing at all five positions, stand up and rest; this completes one set.
Tip: Pausing builds strength!
Pausing during the squat helps eliminate muscle weaknesses.
4 Wall sit
I have mentioned this exercise countless times, whether during live broadcasts or in fitness circles, because it is essential for every runner.Since it uses a static exercise method, it does not increase joint damage and generally does not cause pain, making it both reasonable and easy to stick to. Additionally, this exercise can be done anywhere, with or without a yoga ball, making it highly feasible. It not only treats conditions but also improves muscle strength and endurance.
For those with patellar softening, patellofemoral joint cartilage damage, knee osteoarthritis (especially those with poor squatting ability), painful conditions at the upper and lower poles of the patella, weak squatting strength or easy pain, those who rarely exercise but want to strengthen thigh muscles, and those in the early to mid-recovery stages of joint injuries, it is an excellent exercise method.
Key points:
A.Stand with your back against the wall, feet shoulder-width apart, gradually extending forward to create a certain distance between your body and the center of gravity, about 40-50 cm. At this point, your body should already be in a squatting position, with the long axis of your lower legs perpendicular to the ground, and the angle between your thighs and lower legs should not be less than 90 degrees. Squatting too deep will significantly increase the pressure on the patellofemoral joint and will not produce a strong training effect on thigh muscles. Keep the weight on your heels. The knees should not go past the toes in the vertical direction. Keep your back fully against the wall, do not arch your back. Stand upright with your chest out, keeping your body straight, feet shoulder-width apart, toes pointing forward, slightly outward, and knees pointing in the direction of the toes.
B.Stand with your back against the wall, heels about one foot away from the wall. Distribute your weight evenly on both legs, slowly squat down until your thighs and lower legs form a 90° angle. Maintain this angle, then gradually move your feet forward. At this point, look down and ensure your knees and toes are in a straight line, meaning your knees should cover your toes when viewed from above. This is the standard 'wall sit' position.
5 Jump squat
A.Squat preparation posture (see the above movement1).
B.Squat down in preparation to jump.
C.Jump explosively, as high as possible.
D.Upon landing, immediately squat down and jump again.
To jump higher, imagine pushing yourself off the ground during the jump.
Note: Cushion your landing to protect your joints. Those with joint injuries can skip this exercise.
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