How to train leg muscles

If the legs have muscles, they will look stronger and feel more powerful when doing anything. However, it is not easy to train leg muscles. Many people have to train for many years to achieve this. Therefore, some people often stay away from it and do not want to exercise, but want a muscular physique. However, in fact, you must exercise to have muscles. So how should the leg muscles be trained?

1. Weighted squat

Initial position: Place the barbell on the shoulders behind your neck, hold the barbell with both hands, stand upright, and keep your feet shoulder-width apart or slightly wider than shoulder-width apart.

Short range of motion: bend your legs and squat to the lowest position, then stand up until your whole body is straight, and repeat.

Action effect: This action has a very strong stimulating effect on the quadriceps, gluteus maximus, waist and back muscles, etc.

Key points of the movement: When carrying the barbell on the shoulders behind the neck, pay attention to the left and right balance, and do not press on the neck protrusion behind the neck. The body should keep the chest up, the waist bent, and the hips raised. Do not squat too hard to avoid injuring the knee joints. When standing up, do not raise the hips first and then the upper body, but use the head to push the whole body up.

2. Single-leg squat

Initial posture: (taking the left leg as an example) Stand on the left leg, extend the right leg forward, and place your hands on a fixed object.

Action process: Slowly bend the standing leg and squat to the lowest point, keep the right leg extended forward without touching the ground, then straighten the left leg with force, return to the initial movement, and repeat.

Action effect: This action can fully stimulate the anterior and lateral parts of the quadriceps femoris and gluteus maximus.

Action points: Move evenly and do not squat suddenly to avoid damaging the knee joint. The upper limbs only serve to balance the body. Try not to use the strength of your upper limbs to pull up your body.

3. Lying Leg Bend

Initial posture: (The person doing the exercise is A, and the person assisting is B) A lies prone on a long bench, holding the bench tightly with both hands. B stands on one side of A facing the direction of A's feet, with both hands pressing on A's left and right heels respectively.

Action process: A bends his calves with force, and B applies a certain amount of resistance in the opposite direction with both hands, but does not stop A's movement. When A bends his legs to the extreme, B pushes A back to the initial position with force, and repeats this process.

Function of the action: Mainly exercises the semimembranosus, semitendinosus, biceps femoris and calf gastrocnemius of the posterior thigh.

Key points of the movement: A and B should cooperate in a coordinated manner to make the movement speed even and smooth. Do not start or return suddenly, and do not let the movement stagnate.

There are two parts of the leg, one is the thigh and the other is the calf. If you use these methods to exercise the leg muscles, then you can build muscles in the thigh and calf. If you want to build muscles, then you must insist on doing what you must do, but persistence is expensive. Reasonable rest is also very important. Don't continue exercising when your body is tired.