How to exercise the leg muscles

As the saying goes, "A journey of a thousand miles begins with a single step," but how can you travel a thousand miles without strong legs? Fitness exercises can not only help us exercise the muscles in various parts of the body, but also help male friends shape the beauty of their entire body. However, it is not so easy to see the results of muscle training. So how should you train the muscles in your legs? Let’s take a look together!

For a weighted squat, place the barbell behind your neck and shoulders, hold the bar with both hands, stand upright, chest up and abdomen in, and keep the muscles in your waist and back tense.

Then bend your knees and squat down until both knees are fully bent, pause for a moment, stretch your legs and stand up using the contraction force of the quadriceps, straighten your legs, and tighten your quadriceps as much as possible, and pause for a moment. Squat down again.

There are two breathing methods for this movement: under light load conditions, exhale when squatting and inhale when standing up; under heavy load conditions, inhale first, then squat, exhale before standing up, and then inhale and stand up.

During the exercise, if you feel short of breath during the last few squats, you can take a few quick breaths in a row after standing up to breathe in more oxygen. When doing the exercise, your mind should be focused on your quadriceps.

This movement can also be practiced by holding dumbbells in both hands or carrying a sandbag or rice bag on the shoulders. Seated calf stretch: Sit in a sitting position with iron shoes on your feet (you can also tie dumbbells or sandbags to your feet), use the contraction force of the quadriceps to straighten your calves, tighten the quadriceps as much as possible, pause for a while, then put them down and repeat. Inhale as you straighten your calves, and exhale as you lower your calves. Your mind should be focused on your quadriceps. Both calves can be straightened at the same time or alternately.

The above content introduces the training methods for leg muscles in great detail. Friends in need may wish to use it as a reference. We all know that legs are the key to supporting our entire body. If the leg muscles look too thin, it will inevitably make people feel very uncoordinated, so exercising leg muscles is also very necessary.