General pattern of movements
First of all, we recommend that you watch this one minute video. Its plus – it shows in slow motion very clearly how the legs move :
As you can see, the movements are in a sense similar to the work of scissors (although you shouldn’t go too far with their “opening”, but more on that later).
The legs are not very bent, but they also do not straighten 100%.
The limbs work non-stop, constantly swinging from the hip – strikes, as shown in this illustration:
General Freestyle Leg Workouts
A general description of all movements with comments is also provided in this short video:
Gym Leg Workout
The anatomy of the leg muscles is the intertwining of dozens of large, medium and small groups. The legs are the most complex and interconnected muscle system in the body, intertwining with the abs and lower back. Even relatively small calves are made up of a series of small muscles at varying depths. This is why leg workouts are best done on the basis of regular rotation of exercise types.
The largest leg muscles are the quadriceps (quadriceps), gluteus and hamstrings (including the biceps femoris). It is recommended to swing the front muscles of the thigh with squats and pressing movements, and the muscles of the buttocks and the back of the thigh – with swings and steps. There are also muscles of the outer and inner thighs that work during the extension and dilution.
The best leg exercises
Leg Day – Exercise
In most cases, beginners are advised to limit the number of leg muscle exercises using only basic ones – first of all, squats with a barbell and leg press in the simulator. A full-fledged leg day with isolation exercises is more suitable for advanced athletes – in this case it will be included in the training program 3 times a week.
Leg day workout
- Warm up ( kettlebell exercises) – 3-4 minutes
- Leg press in the machine, wide leg stance – 3-4 sets of 10-12 reps
- Barbell squats – 2-3 sets of 5-7 reps
- Lying leg curls – 3-4 sets of 10-12 reps
- Seated leg abduction – 2-3 sets of 10-12 reps
- Seated Leg Raises – 2-3 sets of 10-12 reps
- Seated Extension (pump) – 3-4 sets of 12-15 reps
Understanding the correct technique
Working from the hip
Perhaps the most important thing to understand: progress is due to the work of the hips , not due to flexion and leg extension.
As you probably know, in our thighs in front there are muscles – quadriceps, so they should strain, sending all and the limb blowing down after them.
Imagine that you have a whip , which is set in motion by the thigh muscles .
You can feel this technique very clearly if you stand in the water not horizontally, but vertically and start making whip-like movements with your legs. Most likely, in this position, you will not be able to bend your knees (otherwise you will go under the water), but you will understand very well how the movements are done.
How it looks in an upright position is shown in this video, be sure to try it is in the water:
The scissors exercise performed on land also allows you to understand the correct technique very well. In the video below it can be seen in the second minute of the video:
Angle of knee flexion
Despite the above, the work, of course, is not straight like crutches with legs. During swimming, our limbs physiologically bend and unbend – but this is not due to a special bend of the knee, but as a result of whip-like movements from the hip .
The range in which the limbs bend and unbend , is about 140-160 degrees .
During swimming, the leg does not fully straighten up to 180 degrees, but does not bend much either – it is very far to a right angle of 90 degrees. And the range itself is not very large.
Feet and ankles
Correct foot position
When swimming, the feet should be extended as far as possible – as shown in the image to the right.
In this case, they will be a continuation of the body line and legs , and not a stopper (if they are in their normal position – at an angle of 90 degrees to the leg, they will actually slow down sliding in the water).
At the same time, they are located close to each other and, if possible, should be slightly directed inward – up to the point that the thumbs can touch each other.
The main stages of training
While in many percussion forms Dozens of kicks and punches are studied in martial arts, boxing training polishes just a few punches, increasing the efficiency of this application. As a result, the boxer has a smaller arsenal of striking and defensive techniques, but it is brought to automatism . At the same time, neither karate fighters, nor taekwondo fighters, nor adherents of different styles can boast of such promptness in using strikes, because they have very little time to practice each of them.
As in many sports and martial arts, boxing training includes the following steps in the plan:
- Warm up.
- Main part.
- Physical fitness.
- Leg work, punching and sparring.
Warm-up aims to prepare the body for subsequent loads, prevents the appearance and development injuries. It includes:
- a set of running exercises, jumps, lunges, swings;
- movement in stances, rebuilding;
- rotation of the limbs, trunk, etc. .p .;
- a set of exercises for different systems of the body, including for the ligamentous-muscular apparatus;
- special exercises, including those for developing a reaction, such as “fight with a shadow ”, jumping rope, etc.
Having prepared the body for the upcoming loads, during training they move on to the main part, where the following tasks are solved:
- studying, practicing and improving the technical elements of fighting;
- preparing a boxer for great psychological stress, training confidence;
- developing such qualities as the speed of strikes and movements, reaction, endurance, agility, improved coordination of movements.
In physical terms, the boxer prepares during the first two stages of training, performing basic exercises. But separate trainings are also required, which are aimed exclusively at improving the physical qualities of the fighter. Strength training in boxing has its own characteristics.
Physical and technical development of a boxer is unthinkable without sparring. A boxer must be able to feel the opponent in the ring, maintain a distance, beat him tactically and surpass him technically. Working in the air, with a bag or on the paws does not do what sparring develops. And above all it concerns self-confidence. For an unprepared person who does not practice sparring, any collision with a live opponent causes a feeling of fear, he acts stiffly, forgets about the worked out technique.