How to increase leg muscles

Friends who often do fitness exercises should know that leg exercises are actually very important. Our legs are responsible for supporting the entire body so that it can move freely, so leg strength training is an indispensable aspect of the exercise and fitness process. So how do you exercise your legs? How can I increase leg muscles? Today I will focus on introducing this aspect to you.

To exercise your thigh and calf muscles, you can do squats and calf raises. Squats can exercise the calf muscles, while heel raises mainly exercise the calf muscles.

Squat:

Beginners can do bodyweight squats first, then single-leg squats with support from the wall, and finally single-leg squats. If you can do more than 30 freehand squats at one time, you can do single-leg squats with support from the wall. If you can do more than 10 single-leg squats with support from the wall and your balance ability has improved, you can do single-leg squats.

Squat movement process:

Toes point outward, towards 11:05. Tuck in your stomach and lift your chest, with your back straight. Lower your thighs until they are parallel to the ground or your knees are slightly less than 90 degrees. Lift your other leg off the ground (you don't need to lift your foot for a bodyweight squat), and slightly bend your knees without hyperextending.

Squat exercise method:

Do 3 to 8 sets of 10 or more reps each, resting for 1 minute between each set.

Calf Raise Exercise Method:

The exerciser stands on the steps, holds the wall with his hands, and raises his calf on one leg. After raising the calf on one leg 10 times, he switches to the other leg. Complete the exercise with both feet as one circuit. Do 3 to 6 circuits in a row without resting in between.

Heel raise action process:

Heel raises are the act of lifting your heels. The highest point of the heel should be high, and you should also exert force when the foot falls down, and the lowest point should be lower than the horizontal surface of the step.

The above introduces in great detail the training methods for increasing leg muscles. Friends with thin legs may wish to give it a try. Sports and fitness is a project that requires long-term persistence, and everyone should have a persistent attitude. For friends who are new to fitness, you can start by training your leg muscles according to the above method.