Three actions to make men's body stronger

If men want to be more attractive, they must insist on exercising their muscles. Exercising leg muscles can make men look more agile. There are many ways to exercise muscles, and we should choose the exercise method that suits us best. Here we will introduce how to exercise leg muscles and how to stretch leg muscles. Let's learn about it together!

3 ways to strengthen your leg muscles

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: You must pay attention to safety when carrying the barbell on your shoulders behind your neck. When exercising, you must pay attention to the left and right balance of the barbell. At the same time, do not press on the neck protrusion behind your neck. The body should maintain a posture with chest up, waist bent, and 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. 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: Because the lying leg bend requires the cooperation of two people, you should pay attention to tacit understanding when performing it. A bends his calves with force, and B applies a certain amount of resistance in the opposite direction with his 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.

3. 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.

As mentioned above, when exercising people's leg muscles, it can actually be achieved through three methods: lying leg curls, single-leg squats and weighted squats. These methods are also helpful for leg muscle training.