What are the ways to exercise lower limb muscles?

The training of lower limb muscles is also the most important when doing fitness. However, many friends only pay attention to the movement of the upper body when doing fitness. This is an extremely uncoordinated situation. We should also pay attention to the training of lower limb muscles in normal times, so that our body will look more perfect. So what are the methods to exercise lower limb muscles? Let’s learn more about it through the following introduction.

1. Weighted squat

Place the barbell on the shoulders behind the neck, hold the horizontal bar with both hands, stand upright, chest out and abdomen in, and keep the waist and back muscles 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.

2. Sitting Calf Stretch

Sit down 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. Lie on a prone bench and wear iron shoes (you can also tie dumbbells or sandbags to your feet). Use the contraction force of the biceps femoris to bend both calves towards the thighs at the same time. Tighten the biceps femoris as much as possible, pause for a while, then put it down and repeat. Inhale as you bend your calves, and exhale as you lower them. Your mind should be focused on your biceps femoris.

Through the above introduction, we know what methods are there to exercise the lower limb muscles. Therefore, when we do fitness exercises in our daily life, we should also take some time to exercise the lower limb muscles. This is also the most coordinated fitness method. In addition, the training of the lower limb muscles can also better protect our joints.