How to exercise leg muscles

Legs are an essential part of our body and play a very important role in normal times. Therefore, we should also pay attention to the training of leg muscles when exercising. However, many friends will ignore the training of leg muscles when exercising. This is an incorrect fitness method and must be given enough attention. How to exercise leg muscles? This is also an issue that many friends are particularly concerned about. Let’s take a look at it below.

1. Seated leg flexion and extension

Sit on the machine, place your feet on the pedals, keeping a distance slightly wider than the hip joints, keep your body upright, tighten your abdomen and chest, put your hands on the handles, keep your upper back close to the backrest, relax your neck, keep your head close to the backrest, and look straight ahead. Take a deep breath, use the front and back of your thighs and buttocks at the same time, exhale, push the weight up, bend your knees slightly at the top and don't straighten them completely, pause for one second, then take a deep breath, bend your knees at the same time, and return to the starting position.

This exercise does not require too heavy weight, because it is just a warm-up exercise, the purpose is to allow the knees to slowly move and adapt to the rhythm of training. You can practice 3-5 sets, 15-20 movements in each set.

2. Weighted Squat

Place the barbell behind your neck, hold it with both hands, keep your body straight, look straight ahead, and keep your feet shoulder-width apart. Bend your knees and slowly squat down until your thighs are parallel to the ground or slightly lower than your knees. Hold the position, contract your quadriceps and push your legs and knees to return to the original position. Squat down for 2-3 seconds, rest for 1-2 seconds, and stand up for 2 seconds.

The weight should be increased slowly, and do not increase more than 10KG at one time to prevent forced muscle strain. Until you reach your maximum weight, then slowly reduce the weight and practice again. The number of sets and repetitions depends on your physical fitness. It is best to do each set until you are exhausted, and then rest for a few minutes before continuing.

3. Inclined plank supine leg raise

Lie on a standard 45-degree incline bench and use the leg press machine by adjusting the position of your feet so that your toes are parallel or apart. Inhale, push the pedals diagonally upward until your legs are fully extended, then slowly and controlled return to the starting position while exhaling. The weight should be moderate, between 50% and 70% of your maximum strength for practice. When practicing, you can do 12-15 times in a set, and do 4-6 sets.

To sum up, everyone has a certain understanding of how to exercise the leg muscles. This should be included in the fitness plan when doing fitness, and should also be taken as a focus of exercise. It can not only make the legs stronger, but also make our legs more sexy and strong. We must pay attention to it when exercising.