How to train legs in fitness?

Fitness is very familiar to us in our daily life. Insisting on fitness can reduce excess fat in the body and it is also very beneficial to health. Leg exercises during fitness are also very critical. There are many ways to exercise the legs. You can exercise by squatting and lifting barbells or squatting in horse stance to exercise the function of the legs.

How to exercise your legs?

1. Barbell squat behind the neck.

This is the golden exercise for leg training and one of the three major fitness items.

3 sets, the rest time in between should not be too long. The weight should be controlled, not too heavy or too light. When you do 7 or 8 times, you will feel exhausted.

2. Hack Squat or Leg Press

This is a leg exercise second only to the barbell squat, which can effectively strengthen the thigh and buttocks muscles.

Do 3 sets. Pay attention to the standard of movements when doing them, and don't blindly pursue heavy weights.

3. Barbell lunge or lunge squat

This movement not only strengthens the thigh muscles but also stretches the ligaments and improves the body's coordination.

3 sets, walk about 12 steps each time, and pay attention to controlling the stability of your body.

4. Barbell Calf Raise

Carry a barbell behind your neck and do heel raises. This will strongly stimulate your calves and can very effectively strengthen and stretch the calf muscles.

3 sets. When doing this movement, you should pay attention to getting down slowly and up quickly, and don’t rush it.

5. Machine Leg Extension

This exercise mainly strengthens the quadriceps and its surrounding muscles.

Do 3 sets, and pay attention to getting down slowly and standing up quickly until your legs are sore.

Leg training is the most painful training. It will be very uncomfortable during the training and it will be difficult to persist. And after training your legs, you will feel a strong sense of weakness. Going upstairs the next day would feel like a torture. But if you overcome all these and stick to training your legs once or twice a week. The changes and enhancements to the body in the near future are immeasurable.

Bodyweight squat:

Stretch your arms out to shoulder width, with your palms facing downward, and keep your body in a naturally upright position. Then squat down until your thighs are parallel to the ground. Keep steady during the whole process. Return to the original position after squatting and pay attention to feeling the force in your legs.