How to train leg muscles

Among the muscles in various parts of the body, leg muscles are very common. So how do you train the leg muscles? In fact, there are many ways to exercise the legs, such as running, which we often see. It can consume excess fat in the legs and make the leg muscles tighter and firmer. In addition, you also need to master other training methods in order to train your muscles faster and better.

To put it simply, the specific method is to do squatting and standing up with weights. If conditions permit, it is of course better to use a barbell. If you don't have a barbell, you can also carry a backpack with a lot of heavy objects (such as books, dumbbells), but if the weight is too light, it will not be effective, so it is best to carry a super large travel backpack. In addition, carrying someone on your back is also a good choice.

Pay attention to the details, mainly the rhythm. The squatting process should be slow and the speed should be as even as possible. Squat until your knees are almost completely folded, and then start to stand up. The standing up process can be relatively fast. If you do it continuously, do a set of about 15 times. Rest for 5 minutes after completing a set. Do 3 to 5 sets every day. Here we need to mention the optimal weight. It's very simple. If you can do about 15 squats in a row with this weight, then you have reached your limit and this weight is the optimal weight.

The best warm-up before exercising your thigh muscles is to do 5 minutes of low-intensity aerobic exercise to prepare your cardiovascular system. Then use light weights to do 2 to 3 sets of about 10 reps per set to warm up. At this time, the muscles and joints should have been mobilized and you can increase the weight.

If there is no special need, it is enough to exercise the thighs once a week, or follow a cycle of exercising for 3 days and resting for 1 day, and exercise once every 5 to 7 days.

You can do 2 to 3 exercises each time, 4 to 5 sets of each exercise (including 1 warm-up set), 6 to 8 times per set. Pay attention to balancing the exercise ratio of quadriceps and biceps femoris. In order to give the muscles enough fresh stimulation and test the effect of training, you can increase the intensity once a month when you are in good physical condition, that is, increase the weight to 90% to 95% of the maximum strength, and only do 2 to 3 times in each set.

I believe everyone is clear about how to train leg muscles. The muscle training method must be chosen correctly, the intensity should not be too high, and it must be in line with your physical health condition. In order to achieve the ideal exercise effect, you need to continuously increase the amount of exercise, but it must not exceed the load of your body, so that you will be healthier.