How to train leg muscles?

People who have been engaged in the sports industry for a long time have well-developed muscles. Especially those who run for a long time will find that their legs are very strong. It can be seen that leg muscle training requires long-term persistence, and the selected exercise method must also be correct. Only through reasonable planning and arrangement can better training effects be achieved. So how to train leg muscles?

1. Warm-up exercises beforehand

Stretch your arms out and hold the gymnastic ball. Stretch your arms straight up to chest height, then gradually stretch them upward until they are close to your ears, while your feet move from being close together to being shoulder-width apart. Continue this process back and forth for about three minutes.

2. Single-arm support

Exercise parts: shoulders, leg muscles, posterior hip muscles

Lie on your side on a gymnastics mat and use the arm closest to the ground to support your body. Similarly, bend the leg closest to the ground backward and keep the other leg at a 45-degree angle to the ground. Then, slowly raise your other arm from your side, keeping your eyes on the fingertips of this hand. Because this movement is quite difficult, just hold it for about 20 seconds, then switch to the other side and do it again, for a total of 2 repetitions.

3. Abdominal muscle tightening ball exercise

Exercise parts: abdominal muscles, thigh muscles, arm muscles

Sit on the ground, use your hips to support your whole body, and gradually lift your feet about 10-15 cm off the ground. Hold the gymnastic ball tightly with both hands and do sideways movements to the left or right. This exercise really tests one's body balance. If you can't hold on for too long at the beginning, you can bring your feet a little closer to the ground, but remember not to put your feet on the ground, otherwise it will not have any beauty effect.

4. Karate Stance

Exercise parts: upper arm muscles, shoulders, inner thigh muscles, buttocks muscles

Spread your legs shoulder-width apart, with your feet pointed 45 degrees outward, and then half squat. Bend your hands and place them in front of your chest. This movement is very effective in tightening the inner thigh muscles and buttocks muscles. Each movement should last for 20 seconds and repeated 5-10 times.

The above article gives a clear introduction on how to train leg muscles, and I believe everyone has a clear idea of ​​it. If you keep running or doing some leg exercises every day, you will gradually see the results. However, the amount of exercise should not be too much. If it exceeds the load that the human body can bear, health risks such as muscle strain will occur.