How to exercise the mediocrural muscles

Keeping fit has become a fashionable sport. It not only helps you to have a perfect body, but also strengthens your body and enhances your resistance. In order to show off their perfect body, men nowadays go to the gym whenever they have time to build up muscles that will drive women crazy when they see them. In fact, how do you exercise your muscles when you don’t go to the gym? Here are some tips.

Although it is a simple movement, it is important to consciously focus your strength on your hips. When you are not sure whether the strength is concentrated in your hips, you can touch your hips with your fingers to confirm.

1. Keep your back straight and lie on your side on the floor.

2. While exhaling, lift your right foot (do not bend your knee) upward.

Key point: Lift your feet to a 45-degree angle with the ground. Keep your toes straight, sole of foot facing backward, and lift your right foot.

3. Put your feet down while inhaling. At this time, do not put your right foot completely down and lean it against your left foot, but place it at a position that is the size of a fist away from your left foot.

Repeat steps 2 and 3.

The number of times to perform this action: lift and lower each foot 5 times as one unit, and do it 3 times in total. You can do this exercise while watching TV. It is important to consciously focus your strength on your hips and keep your feet balanced.

Quadriceps---Back Squat Starting Position Stand in front of the squat rack, bend your knees, hold the barbell on the squat rack with both hands and shoulder behind your neck. Take two steps forward with your feet slightly wider than shoulders and toes slightly outward. Straighten your body, bend your knees and squat until your thighs are parallel to or slightly lower than the ground. Stay still for one second, use your thighs and buttocks to push the ground with your feet to return your body to an upright position. Repeat for the specified number of times and sets. When you're done, step back a few steps and place the barbell back on the squat rack. Breathing method: Exhale when squatting and inhale when standing up. Key points to note: During the entire movement, the back should be straight, the upper body should not lean forward, the hips should not protrude backward, the lower back should collapse, and the movement should be stable. As your legs are almost straight, straighten your knees. Quadriceps---Front Squat Starting Position: Stand in front of the squat rack, bend your knees, hold the barbell on the squat rack with both hands and support it on your chest and shoulders. Take two steps forward with your feet slightly wider than shoulders and toes slightly outward. Straighten your body, bend your knees and squat until your thighs are parallel to or slightly lower than the ground. Stay still for one second, use your thighs and buttocks to push the ground with your feet to return your body to an upright position. Repeat for the specified number of times and sets. When you're done, step back a few steps and place the barbell back on the squat rack. Breathing method: Exhale when squatting and inhale when standing up. Key points: During the entire movement, the back should be straight, the upper body should not lean forward, the hips should not protrude backward, the lower back should collapse, and the movement should be stable. As your legs are almost straight, straighten your knees. Quadriceps---Leg Press Starting Position: Lie on your back on the bottom of the "leg press rack", curl up your legs and let the entire sole of your foot press against the bottom of the weighted plate. During the movement, push the board upward with both legs until the legs are fully straight, while contracting the quadriceps as much as possible. Stay still for one second, bend your knees, and slowly lower the weighted plate to the height you locked it at. Repeat. Breathing method: Inhale when pushing the board hard, and exhale when descending. Key points: When lying on your back, your hips should be directly under the center of the weight plate. When pushing off the board, keep the entire sole of your foot flat against the bottom of the board. Quadriceps---Seated Leg Extension Starting Position Sit on a dedicated bench, add a barbell of the required weight on the other side of the roller, hook your feet on the roller, and make your calves and thighs at a 90-degree angle. During the movement, both legs contract their quadriceps muscles, straighten the knee joints, and straighten the calves upward. Hold still for a second, lower your calves, and repeat. Breathing method: Inhale when pushing the board hard, and exhale when descending.

Fitness exercises are not limited to gyms. As long as you put your mind to it, you can exercise at any time, whether it is at home, in the office, or outdoors. There is no place where you cannot exercise, only places you can't think of. A woman's perfect figure is enviable, and the same goes for men. Your perfect figure will also attract the attention of onlookers. I hope the above methods can help you in exercising the mediolateral thigh muscles.