Anatomy of the leg muscles
Before you start training the lower body, you need to study the anatomy of the legs. Thanks to this, you will learn how to properly feel and contract muscle fibers, triggering hypertrophy of the musculature.
The superficial anatomical atlas of the muscles of the human body is taught as early as 8th to 9th grade. People who have come to the world of bodybuilding and bodybuilding are puzzled by the study of the structure of muscles, whether it is a beginner athlete, a practicing coach or an advanced “kachok.” After all, without anatomical knowledge of the principle of the work of muscle groups, it is impossible to correctly choose exercises for heavy training with weights.
Muscles of the lower part of the body – the most voluminous group of muscles, which accounts for more than half of the muscles of the entire body. Their condition and tone determine human health in many respects.
The anatomical “construction” of the leg muscles is conditionally divided as follows:
- gluteus muscle group;
- quadriceps (front of thigh);
- muscular hamstring;
- group of calf muscles.
The development of the fifth point has always been and will remain the subject of admiration for the opposite sex. But in addition to the object of bodily beauty and aesthetics, the gluteus muscles must be an inseparable part of the musculature of the musculature of the body. Without developed buttocks you can not boast of a strong back, no elastic beautiful legs, no competitive strengths in fitness.
- The gluteus is the largest and thickest muscle in the structure of the human body. It is from its thickness that the appearance (not roundness, but “fleshiness”) of priests depends. The muscle performs a number of important functions, the main of which are the extension and turn of the thigh, straightening and fixing the trunk.
- Middle gluteus is the external muscle of the pelvis. Among the main functions that it performs – the removal of the foot forward and backward, stabilization of the body during extension. The best exercise for pumping bunches of this muscle is squatting with weights.
- Small gluteal, like the middle is located in the upper region of the buttocks and more overlapping the main gluteus. Leaving the leg to the side is the function for which this muscle is responsible, respectively, and isolated exercises of the lead-in legs load the small buttocks most.
The front surface of the thigh: quadriceps
Units are gifted by nature with slender, attractive hips, the rest have to regularly sharpen the beauty of their legs with exercises with weights. To achieve the ideal proportions, you need to know the anatomical design of the muscles. The front part, and a piece of the lateral surface of the thigh, occupies the quadriceps muscle of the thigh (quadriceps).
All four heads are considered as independent muscles:
- The straight muscle closes most of the other three heads and of all the muscle bundles of the quadriceps is the longest.
- The lateral broad muscle is practically the entire anterolateral outer surface of the thigh. At the front it is hidden behind the straight muscle of the hip, and on top of it it is almost invisible behind the straining wide fascia.
- The intermediate broad muscle is “squeezed” between the rest of the muscles, its development is always lagging behind in the quadriceps.
- The medial broad muscle passes along the inner lower part of the thigh. Its location is fixed on the anterior and medial areas of the lower half of the thigh.
Classic squats, a Bulgarian squat, a squat with a lead – far from all the exercises for the quadriceps of your dreams. Sport makes muscles bumpy and elastic, flabbiness and fatty excess disappear.
Thigh – rear view
The back of the thigh is the place where cellulite accumulates most in women and there are shortcomings in men. Her training will not only lead the effective workout muscles into tonus, but will reduce the likelihood of developing problems with ligaments and joints.
The muscular fibers of the posterior surface of the thigh consist of:
- The biceps femoris. The hamstrings are located laterally on the back surface of the leg.
- The semitendinous muscle, which begins along with the long head of the hamstrings from the sciatic mound.
- Semimembranous muscle starting from the ischial hillock. She turns the shin inward and unbends the hip in the hip joint with the knee joint unbent.
The rear part of the hamstring muscle conscientiously performs its auxiliary role. Together with the short head of the biceps muscle, she works on bending the leg in the knee (pulling the heel to the buttocks) and curing her back while walking and running.
Muscles of lower leg
The muscles of the lower leg include:
- The gastrocnemius muscle, formed by the medial and lateral heads, which connect in the region of the shin and pass into the calcaneus.
- The soleus muscle. It basically consists of slowly contracting muscle fibers, which are inferior to the force of quick-cut, but possess great endurance.
- Plantar – a small muscle with a long tendon. Some people do not have it at all.
- The anterior tibialis muscle originates from the tibia. It is responsible for extension and supination of the foot.
Muscles of the shin – this is the division that performs the function of retaining and carrying the weight of the entire body. Also, the muscles take on “responsibility” in the uplifts on the socks and plantar flexion in the ankle joint, and the calf muscle also participates in the bending of the knee.
All pros and cons in leg training
A very common problem for beginners in the world of heavy sports is undeveloped legs. Most young bodybuilders and bodybuilders focus on training the “beach” parts of the body – the press, chest, hands. While the importance of the “day of legs” for professional athletes is above all.
The advantages of leg training:
- the human body always tends to symmetry, so the pumping of the feet will enhance the progress of the torso increase;
- aesthetics – beautiful rounded forms and a proportionally developed body;
- a good release of testosterone, which increases progress;
- the center of gravity decreases and stability improves.
Among the disadvantages of training the legs can be identified only the risk of joint injuries. But these are “possible” problems, and not necessarily people who regularly load their knees, are in a “risk group”. There is also a chance to miss the growth of bones in length, this minus is mainly for young guys under the age of 20, who still have active growth.
Read about exercises for pumping feet:
- hack squats
- bench press
To pump the muscles of the legs, not only ambitions and desires are needed, but at least an approximate knowledge, from which it grows. Then the constant physical exertion on the leg muscles will be made correctly and will have a beneficial effect on the increase in strength, performance and growth of the muscle volume.