How to train thigh muscles

Friends who like sports and fitness naturally cannot do without exercising their leg muscles. In fact, as long as you have simple fitness equipment, you can exercise your leg muscles at home even if you don’t go to the gym. The method of exercising leg muscles should naturally focus on training the legs, and you also need to master some correct exercise steps to be effective. Today I will mainly introduce to you how to train thigh muscles.

For a weighted squat, place the barbell behind your neck and shoulders, hold the bar with both hands, stand upright, chest up and abdomen in, and keep the muscles in your waist and back tense. Then bend your knees and squat down until both knees are fully bent, pause for a moment, stretch your legs and stand up using the contraction force of the quadriceps, straighten your legs, and tighten your quadriceps as much as possible, and pause for a moment. Squat down again.

There are two breathing methods for this movement: under light load conditions, exhale when squatting and inhale when standing up; under heavy load conditions, inhale first, then squat, exhale before standing up, and then inhale and stand up. During the exercise, if you feel short of breath during the last few squats, you can take a few quick breaths in a row after standing up to breathe in more oxygen. When doing the exercise, your mind should be focused on your quadriceps.

This movement can also be practiced by holding dumbbells in both hands or carrying a sandbag or rice bag on the shoulders. Seated calf stretch: Sit in a sitting position with iron shoes on your feet (you can also tie dumbbells or sandbags to your feet), use the contraction force of the quadriceps to straighten your calves, tighten the quadriceps as much as possible, pause for a while, then put them down and repeat. Inhale as you straighten your calves, and exhale as you lower your calves. Your mind should be focused on your quadriceps. Both calves can be straightened at the same time or alternately.

Lie on a prone bench and wear iron shoes (you can also tie dumbbells or sandbags to your feet). Use the contraction force of the biceps femoris to bend both calves towards the thighs at the same time. Tighten the biceps femoris as much as possible, pause for a while, then put it down and repeat. Inhale as you bend your calves, and exhale as you lower them. Your mind should be focused on your biceps femoris.

The above introduces in detail the methods of exercising thigh muscles. Friends who do not have time to go to the gym can also use these simple fitness equipment to exercise their leg muscles at home. In addition, the exercise process also requires a gradual progress. If you exercise too vigorously at the beginning, it will inevitably lead to leg muscle strain. Only persistent exercise can see good results.