In this article, learn how your feet affect squats and deadlifthow strengthening the feet affects the strength of the legs, important tips and recommendations.
Coming to gym, especially at rush hour, you can see the gym boars, which are 180 kg., and come out about 200 kg., their main attention is paid to correct technique and, but to increase the strength of the feet, if there is any attention, it is very minimal, but in vain - strong stops for strong legsby strengthening them you will get better results.
The whole path to reaching new heights begins from the floor, from the very foundation of the body, which are the feet, pay attention to them, and do not throw them aside, considering this a trifle and unnecessary matter that should be paid attention to.
Below I will tell you how your feet affect the strength of your legs, what is the best position to take, and some basic skills for foot stability will be described. When you read everything, you will understand why the feet are so important.
The feet are a powerful foundation
Our feet are the starting point of support in movement, it is from them that the whole complex process of the musculoskeletal system begins. Of course, many pay attention to the correct position of the feet, but they do not fully understand what is the connection between the feet and legs in the complex biomechanics of movement.
The foot is a flat bone base, just think, it contains about 26 bones, and this is not a lot, not a little, almost ¼ of all the bones of the body! It also has a large number of muscles that stabilize the foot on the surface. When there is a load on the foot, the distance between the toes increases, but the muscles contract intensively at this time.
When the muscles in the feet contract, an impulse is sent to the brain, and from there a command is sent in the form of nerve impulses to trigger muscle reactions, as a result of which all leg muscles contract.
The stronger the feet, the more powerful the impulse is received to contract the muscles of the legs, all this will be reflected in the increase in training.
Feet as a whole
In addition to participating in muscle contraction, our feet regulate the position of the hips, legs, knees and coordinate the movement of the entire body. This is especially important in squats and different, therefore the feet should be slightly turned outward by 20-30 degrees, this will additionally enable the external muscles of the legs, the biceps of the hips (back) and the external pelvic muscles to work, and the more muscles are turned on, the more weight can be lifted and this is a direct way to increase strength and increase in volume.
To create a solid base, first press firmly against the floor thumb, then the little finger and last of all the heel, usually everyone tries to put the heel tightly on the floor and pay attention so that it does not come off the floor, additionally make sure that the toes are also connected to the surface with a dead grip.
All this will allow you to coordinate the joint work of the feet - knees - hip joints, so maintain the correct position of the feet from A to Z of the exercise. Before picking up the barbell, first apply special attention feet and only then the initial position of the body and the correct technique.
Foot massage
The feet are actively involved in the movement of the whole organism, they are the first to take the blow on themselves and all the time are puffed up for where we are 
we walk and jump, whether they like it or not, they are faithful companions and assistants. So let us periodically thank them for this and bring a holiday and rest.
To do this, use a foot massage, using, in addition to the usual kneading with your fingers, put a ball on the floor for big tennis or for golf, step on it and just swing and roll your foot on it. Efforts should be constantly increased, but do not allow pain, the massage should last about 1 minute for each foot.
Rolling the ball excites the nerves that abound in the foot, the effect thereafter is like warming up the car's engine before riding. Therefore, massage is effective after sleep or while performing and muscles before exercise.
Strengthening the feet
Massage is not the only way to help the feet, so that strong feet for strong legs are not only by hearsay, they need to be strengthened. To do this, stand on a step or other hill, firmly placing an emphasis on your thumb, while lifting the other 4 up as much as possible.
Having risen up, linger for 10 seconds, then do everything exactly the opposite, focusing on 4 fingers, and the big one remains on weight. You can then rest for 1-2 minutes and perform the exercise again, and if you can withstand the load, then perform immediately without rest on each side 2-3 times.
Make it a rule for yourself and start your morning with this simple, but very effective exercise, strong feet for strong legs, will never be a hindrance in life.
Place your feet correctly at the beginning of the exercise, play rolling the ball in the morning in your footsteps, train your feet by lifting on your toes and you will definitely strengthen your body from the very tips of your toes. Hopefully now you know that strong feet are a big plus for strong feet.
What do they say about women? Either their breasts are too small, then the priest is large and not firm enough, then the legs are short, or the ears are on the hips? How about we have a secret discussion about our guys? I will describe those shortcomings male bodywho do not like women so much ... You do not even guess ...
Often men with such a complexion say - I eat as much as I want, but I don't gain weight. Always dry and lean. Or else they invent some kind of stupidity. The most notorious braggart shows even abs cubes. But alas, this is not the most favorite option for women. However, there are exceptions to every rule. For example me.
2. Excess weight.
Having added 30 kilograms of fat since the days of their students, the men begin to consider themselves mature creatures. They slap each other encouragingly in thick places and feel even more attractive. But how! Previously, that was a drish, and now - a hardened boar!
Most often excess weight deposited in the abdomen - that's how men are arranged. Moreover, a man with this type of figure does not feel like a pot-bellied at all. Many times gentlemen of this kind have called women sows. Oh, yes. Well then, you, you ... swinebags!
Frankly, I can forgive the peasants for everything. Economic blunders, laziness and general disorder. Criminal history and even treason. But not boobs. Boobs are my personal fu. When boobs begin to appear, it's time to lose weight urgently! Well, I don't like it when someone has bigger boobs than me!
Often, in addition to boobs, men also have a big ass. And I must say that such an ass does not appear by itself! Usually this is preceded by sitting on it for years and decades. But its presence speaks of such a level of female hormones that can no longer be ignored!
This, of course, is not the worst thing that can happen in life, but also not the most pleasant one. Still, a strong torso is the main decoration of a real macho. And then, if you nevertheless lied before the meeting about playing sports, the last of which took place right before graduation, and you almost died from the second, your sunken chest will give you away.
Thin arms only look good on EMO boys. They can't look good with everyone else. And they evoke associations with weakness. How can you knock down mammoths with such hands? Carry your beloved in your arms? To kick the bully in the face ... Yeah ...
A guy's thin legs, if they are still thin, should, ideally, look like this. Otherwise, they look dumb in shorts and create a problem in choosing clothes. And yes, it's hard to run away from a mammoth on thin legs.
There's nothing you can do about it. It is foolish to reproach a person for something that cannot be changed. However, the fact remains. Most strippers, models, actors and other glossy characters are above average height. The rest remains to make up for the lack in other areas.
10. Do you want the tenth item? Well, I won't, I won't ...
Didn't you write anything superfluous, did you forget anything? AND?
Looking at photographs of contemporary athletes and bodybuilders, have you paid attention to which part of the body receives the least load in comparison with the rest? Quite right, it is legs! Legs the vast majority of athletes require very serious work. Why? Because exactly thighs and shins determine the power of the whole body. It is impossible to build the second floor of a building without a solid foundation. And the correct working out the legs requires such a huge amount of mental and physical energyand it brings pain you can't imagine.
Legs for a bodybuilder Is a very important part of the body. It is in them that power and strength are concentrated. As recent studies show, legs are also the most eye-catching part of the body, after muscle abdominal ... Who would have thought? Indeed, a well-developed pair of legs is a truly grandiose sight!
Everyone can "build" relatively easily chest or pressbut the legs require a lot more diligence. This muscle group has the most massive muscles, which contains the most fibers. It requires strong stimulation, good stretching and low subcutaneous tissue to give it shape, definition and separation. fat.
It doesn't matter who says what, but if you don't work on your legs, you are not an athlete, and it will be better if you give up your seats in the gym to real men. So, now you know how important the foundation is in bodybuilding, and why do many bodybuilders have such weak legs... Now let's see which exercises we will need for the correct study leg muscles.
- Developing strong and powerful legs
What absolutely all bodybuilders hate, and where does the training of absolutely any real athlete begin? That's right with squats! Squats- this is the basis of any training program for legs. Even the most "hopeless" hard gainer can add five kilograms of pure muscle to his weight by squatting alone in just a few months! Just don't talk about the need additional exercises... If you put maximum effort into squats with extreme intensity, then you can safely forget about any other leg exercises.
Of course, it's a pity that not everyone, for one reason or another, can do squats, so we still have to include some additional exercises for them in training program, so that they do not feel flawed next to us, who have worked their muscles with the hardest sets. Yes, squats cause very severe pain and discomfort, but those who understand the importance and significance of this exercises, must tune in to it in advance, so that, entering the hall, enter into a fight with a barbell for life and death.
So, if you have problems with your lower back or knees, then leg presson simulator will be for you an alternative replacement for squats. Moreover, the simulator allows you to work with large weights... But don't forget that you can never sacrifice correct technique for the sake of more weight!
The next exercise that you should definitely include in your complex is lunges with a barbell on the shoulders... Great is all I can say about this exercise. The results you get will surely make up for the pain you will have to endure. This exercise affects gluteal musclesflexors hips and quads... The lunges will really take you to a higher level, but above all you have to watch your technique. Many elite athletes are avid adherents of this exercise, and if you one day include it in your athletic arsenal, you will find that your muscle grow literally before our eyes.
And finally, the last two exercises. Leg curls and extensions on the simulatoralternating every week. Why alternate them? To allow your muscles to recover well before it's time to put them back under increased stress. Forget isolation exercises, focus on building up muscle mass... You can never change the shape of your muscles, you can only increase the volume. So, give the muscle a little extra time to rest, and then go back and shake it with heavier weights.
And in conclusion about calf muscles... Three key exercises for this muscle group - that's all you need. For the first week, do standing calf raises (always do the exercise "to failure"). Change it to next week toe press on the simulator. After another week, do seated calf raises. That's what it is basic exercises for the lower leg. Standing Calf Raises Develop upper part calf muscles, Toe Press and Seated Calf Raises give a V-shape to the bottom of your calf, which expands into muscle mass
... Many athletes have problems with the lower leg until they include the last two exercises in their workout.