5 FREQUENT ERRORS IN LEGS TRAINING
Foot trainings are mostly among the most demanding. Maybe you have a lot of fun in your eyes and you have to leave the gym for a while and get some fresh air. If you have sacrificed so much workout to your feet, it would be a shame if you would make unnecessary mistakes in your workouts, which could be caused by even ignorance or incomplete information. Therefore, in this article we will focus on five very common and quite fundamental mistakes that occur in leg training.
1. WHEN YOU ARE LOW AT THE ROMAN DEAD TOW Athletes know to keep their backs straight, but in an effort to increase the range of movement, they often bend too low with the barbell, so they begin to hunch. First of all, the blades should not touch the ground in the lower phase - this is not a classic deadlift. Second, try the following rod-only test: exercise sideways to the mirror and turn your head to see what position your back is when you put the rod down. The back should never, but indeed never, bend. Do not exercise too deep, as you would bend over. And one more tip - do not stretch your legs in your knees when practicing the Roman deadlift.
2. Excessive tipping You have already heard that when you dial out or in, you can engage certain parts of your muscles when doing leg exercises. This is especially true for exercises where your feet are free, not supported by a solid platform. Therefore, you can dial the tips for kicking or lying down. But squats, leg presses, or hacks squats could damage the knee joint, hips or ankles. It is therefore preferable to keep your feet in neutral position, especially when using a heavy load, or if you have problems with your knees, ankles, hip, etc. Most bodybuilders consider such a position where the toes are only really slightly turned out. Find a comfortable posture with your feet fully supported on the platform, and you will be able to exert a power that comes from both heels and toes, giving you maximum performance.
3. LIFTING BODIES AT LEGPRESS All too often you may encounter this error. Athletes commit it in an effort to extend the range of movement, sometimes beyond safety. If you lift your hips up during leg press, you get the platform lower, but at the same time you risk lumbar spine injury. It is very important that you manage the negative phase of the exercise in a controlled and fluent manner. Try to place your feet a little higher and farther apart, and do not try to push your thighs to your chest at any cost. Stretching after exercise also helps in many ways.
4. Performing shallow squats Whether leg press, hacken squats or free-load squats, there is nothing worse than loading a heavy load and then exercising in a range of only a few centimeters. But this will not achieve anything and it will hardly amaze anyone. Although repetition in a partial range of movement is justified in advanced athletes, it is by no means appropriate to base the entire training on such a method. Complete development of hamstrings and buttocks is certainly not achieved. The downward movement should end when the knees are bent at a right angle. Avoid demanding stretching before doing squats, as this could risk weakening performance. Stretching after exercise will be preferable to support flexibility and then allow you to extend the range of motion.
5. WHEN YOUR TRAINING IS "LIGHTWEIGHT" FOR YOU AND MANAGE OUT OF THE GYM WHEN YOU ASK If you ask any bodybuilder who has massive legs, you will undoubtedly hear about how demanding his training is (indeed, the difficulty of leg training) already mentioned at the beginning of the article). You will learn that this exercise requires a lot of energy and if you have to do a great job, you can't associate leg training with any other muscle workout. You may also have trouble coming down the gym stairs. Do you know this? Do you have similar feelings after your leg training? Do you really give them all the energy available and do you usually run out of exhaustion? Do you fight fatigue and cramps during training? Or do you basically have nothing to complain about? Maybe just that sometimes a big dumbbell pushes you in your throat, if you accidentally "wake up" and say that you would try those squats today? Then don't expect such a lax approach to bear fruit. Try to train with a partner who will provide you with the necessary help and motivation. And if your muscles hurt the next day like hell, believe it is a sign of a job well done.
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3. LIFTING BODIES AT LEGPRESS All too often you may encounter this error. Athletes commit it in an effort to extend the range of movement, sometimes beyond safety. If you lift your hips up during leg press, you get the platform lower, but at the same time you risk lumbar spine injury. It is very important that you manage the negative phase of the exercise in a controlled and fluent manner. Try to place your feet a little higher and farther apart, and do not try to push your thighs to your chest at any cost. Stretching after exercise also helps in many ways.
4. Performing shallow squats Whether leg press, hacken squats or free-load squats, there is nothing worse than loading a heavy load and then exercising in a range of only a few centimeters. But this will not achieve anything and it will hardly amaze anyone. Although repetition in a partial range of movement is justified in advanced athletes, it is by no means appropriate to base the entire training on such a method. Complete development of hamstrings and buttocks is certainly not achieved. The downward movement should end when the knees are bent at a right angle. Avoid demanding stretching before doing squats, as this could risk weakening performance. Stretching after exercise will be preferable to support flexibility and then allow you to extend the range of motion.
5. WHEN YOUR TRAINING IS "LIGHTWEIGHT" FOR YOU AND MANAGE OUT OF THE GYM WHEN YOU ASK If you ask any bodybuilder who has massive legs, you will undoubtedly hear about how demanding his training is (indeed, the difficulty of leg training) already mentioned at the beginning of the article). You will learn that this exercise requires a lot of energy and if you have to do a great job, you can't associate leg training with any other muscle workout. You may also have trouble coming down the gym stairs. Do you know this? Do you have similar feelings after your leg training? Do you really give them all the energy available and do you usually run out of exhaustion? Do you fight fatigue and cramps during training? Or do you basically have nothing to complain about? Maybe just that sometimes a big dumbbell pushes you in your throat, if you accidentally "wake up" and say that you would try those squats today? Then don't expect such a lax approach to bear fruit. Try to train with a partner who will provide you with the necessary help and motivation. And if your muscles hurt the next day like hell, believe it is a sign of a job well done.
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