How to train thigh muscles?

Many people feel that they have too much fat in their thighs and they are very soft, which directly affects their figure and image. At this point, you still need to know more about how to train your thigh muscles. In fact, as long as you can convert fat into muscle, you will not have such a fleshy feeling. Of course, the training of the leg muscles also needs to have sufficient intensity. It cannot be trained out in a short time, so you can't rush for success.

To put it simply, the specific method is to do squatting and standing up with weights. If conditions permit, it is of course better to use a barbell. If you don't have a barbell, you can also carry a backpack with a lot of heavy objects (such as books, dumbbells), but if the weight is too light, it will not be effective, so it is best to carry a super large travel backpack. In addition, carrying someone on your back is also a good choice.

Pay attention to the details, mainly the rhythm. The squatting process should be slow and the speed should be as even as possible. Squat until your knees are almost completely folded, and then start to stand up. The standing up process can be relatively fast. If you do it continuously, do a set of about 15 times. Rest for 5 minutes after completing a set. Do 3 to 5 sets every day. Here we need to mention the optimal weight. It's very simple. If you can do about 15 squats in a row with this weight, then you have reached your limit and this weight is the optimal weight.

The best warm-up before exercising your thigh muscles is to do 5 minutes of low-intensity aerobic exercise to prepare your cardiovascular system. Then use light weights to do 2 to 3 sets of about 10 reps per set to warm up. At this time, the muscles and joints should have been mobilized and you can increase the weight.

If there is no special need, it is enough to exercise the thighs once a week, or follow a cycle of exercising for 3 days and resting for 1 day, and exercise once every 5 to 7 days.

You can do 2 to 3 exercises each time, 4 to 5 sets of each exercise (including 1 warm-up set), 6 to 8 times per set. Pay attention to balancing the exercise ratio of quadriceps and biceps femoris. In order to give the muscles enough fresh stimulation and test the effect of training, you can increase the intensity once a month when you are in good physical condition, that is, increase the weight to 90% to 95% of the maximum strength, and only do 2 to 3 times in each set.

The above article has given a clear introduction on how to train thigh muscles. I hope it will be helpful to everyone. Muscle training is actually strength training. If muscles appear in the legs, strength will also increase. However, exercise needs to be done in moderation. Excessive exercise will damage your body, so this phenomenon should be avoided.