Like Playing Football? Do these tips to make your leg muscles stronger!
Illustration with a soccer style. (Doc. Shutterstock)
HOLIDAY NEWS - Football is one of the most popular sports throughout the world. Apart from being fun, playing soccer also provides many health benefits, especially in strengthening the leg muscles. Good leg muscle strength is very important to improve performance on the field, prevent injury, and increase endurance.
According to the Association of Indonesian Pharmacists (PAFI) Bantul via the site pafikabmontul.org, the best way to increase leg muscle strength is to do regular strength training. These exercises are not only beneficial for athletes, but also for anyone who wants to have stronger and fit leg muscles.
Here are some effective exercises to achieve that goal.
1. Squats
Squats are an effective basic exercise to strengthen the thigh and calf muscles. To do this, stand with your feet shoulder-width apart, then lower your body as if you were going to sit on a chair. Make sure your knees do not exceed your toes and your back remains straight. Do 3 sets with 10-15 reps each set. For more challenge, add weight using dumbbells.
2. Lunges
The lunges exercise is great for building leg muscle strength. Start by standing straight, then step forward with one foot and lower your body until both knees almost form a 90 degree angle. Return to starting position and repeat with the other leg. Do 3 sets of 10-12 reps for each leg. You can add weight to your hands for more optimal results.
3. Calf raises
The calf muscles are also important in the game of soccer. The calf raises exercise can strengthen these muscles. Stand on the edge of the stairs with the balls of your feet on the edge. Raise your heels so that only the toes touch the ladder, then lower them back down. Do 3 sets of 15-20 repetitions.
4. Plyometric exercises
Plyometric exercises such as box jumps or jump squats can increase explosive power and leg muscle strength. This exercise involves fast movements that help strengthen muscles and increase endurance. To perform a box jump, find a stable surface that is high enough. Stand in front of a box, jump with both feet, and land on the box with your knees slightly bent. Do 3 sets of 8-10 repetitions.
5. Cardio exercise
Don't forget cardio! Running, cycling, or high-intensity interval training (HIIT) are effective ways to increase endurance and leg muscle strength. Try to do cardio exercise at least 3-4 times a week for 30-60 minutes. This not only strengthens the leg muscles, but also improves heart and lung health.
6. Stretching
After exercise, it is important to stretch to maintain muscle flexibility. Stretching can prevent injury and help muscles recover more quickly. Focus stretching on the thigh, calf and back muscles. Do it for 10-15 minutes after exercising.
With a combination of strength and cardio training, as well as regular stretching, you can strengthen your leg muscles and improve your performance when playing soccer. Also make sure to maintain a balanced nutritional intake and drink enough water to keep your body fit. Happy practicing and good luck in strengthening your leg muscles!
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