How to increase leg muscles

When we do fitness, many of our friends mainly focus on upper body training and ignore lower body training. After a long time, we will find that our body proportions are particularly uncoordinated. Therefore, when doing muscle training, we must pay attention to whole body muscle training. How to increase leg muscles? This is also the issue that many friends who do fitness are most concerned about. In response to such issues, let us understand them through the following introduction.

1. Do squat training. This is a classic thigh-strengthening exercise that works your hamstrings and front quadriceps. If it’s not in your regular training now, make it a regular practice right away. Squats can be performed without weights or with a barbell or dumbbells to make them more difficult.

Stand upright with feet slightly wider than shoulder width apart. Toes facing forward. Don't stiffen your knees. If you're using dumbbells, hold them in both hands in front of your ribs. Keep squatting, placing the dumbbells on your heels rather than on the balls of your feet. Bend your knees and lean your hips back and down, as if you were sitting in a chair, until your thighs are parallel to the ground. Then slowly return to a standing position. Repeat this process 15 times in a row, rest for a while, and then do it 2 more times. Perform this exercise 3-5 times a week to develop strong thighs.

2. Do lunge training. This is another classic thigh exercise that can be done with two dumbbells for added intensity. Lunges also help to strengthen your calves. Here’s how you can do lunges:

Stand with dumbbells at your sides. One foot takes a big step forward. As you step forward, bend your other knee until it's almost touching the ground. Stand up and return to the starting position, then step forward with your other foot and repeat the exercise. Repeat this process 15 times in a row, rest for a while, and then do it 2 more times. Perform this exercise 3-5 times a week to develop strong thighs.

Through the above introduction, we know how to increase leg muscles. When doing muscle training, we can separate the trained muscle groups within a week. A reasonable fitness plan is particularly important, so we must make reasonable arrangements in normal times. In addition, we must persist in it for a long time. It is a long-term project.