How to exercise thigh muscles

I believe that an important reason for female friends to do exercise is to lose weight and help themselves shape a good body. However, people's body conditions are different every day, so the parts of the body that they hope to lose weight are different, and the parts that need to be focused on are also different. Today I want to talk about the thigh muscles. Friends who are not satisfied with their thighs, please pay attention. I hope that the following how to exercise thigh muscles will be helpful to you.

The thigh muscles are one of the strongest and largest muscle groups in the human body. Not only are they crucial to a person's overall strength, but they also have a great impact on the body's metabolic rate. The thigh muscles include the quadriceps femoris in front and the biceps femoris in the back. The adductor and abductor muscles on both sides, the most important of which are the quadriceps femoris and biceps femoris.

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.

Exercise your thighs once a week, or follow a cycle of training for 3 days and resting for 1 day, and it is enough to 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 the 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.

All strength exercises have a unified basic posture, which is to keep your chest up, abdomen in, head up, shoulders back, and waist tight. A principle for doing various squats is that the knee joint should never be bent beyond the vertical line of the toes, and the knee joint and toes should always point in the same direction. Try to avoid locking your knee joints when straightening your legs, as locking the joints is not only harmful to the joints, but also disrupts the continuous force of the muscles. These are the technical requirements that must be followed to ensure the effectiveness of thigh muscle training and prevent injuries.

Cooling down after practice is just as important as warming up. Relaxation and stretching after exercise are very important. They can prevent the loss of muscle elasticity, improve flexibility, and relieve possible muscle soreness.

Above we have told you how to exercise thigh muscles. I believe that after reading this, you will have a new understanding of exercising thigh muscles. Of course, you can exercise according to the methods mentioned above, but it should be reminded that if you want to have slender legs but do not want to grow muscles, then stretching after exercise is particularly important.