How to exercise leg muscles?

The reason why some people's leg muscles are so developed is the result of long-term exercise. If you don't pay attention to physical exercise on a regular basis, not only will your body's immunity be reduced, but you will also not be in good shape. It can be seen that it is necessary to develop a good habit of exercise, especially muscle exercise, which must be persisted for a long time, and good results will be achieved in the end. So how to exercise leg muscles?

1. Step back and half squat + front kick

Main exercises: quadriceps, abdominal muscles

Action requirements: When stepping back and squatting, the knee of the bent leg should not exceed the toes. Tighten your waist and abdomen during the movement.

2. Lunge with legs rest

Main exercises: quadriceps, buttocks muscles

Action requirements: You are also required to tighten your waist and abdomen, bend your knees and do not squat beyond your toes.

3. Sitting with feet in the air + dumbbell curl

Main exercises: biceps, abdominal muscles

Action requirements: During the exercise, hold your arms clenched with both hands, lift your feet off the ground, and tighten your waist and abdomen.

4. Lean forward and stretch your arms

Main exercise: Triceps brachii

Action requirements: The distance between the hands should be less than or equal to the shoulder distance, and the waist and abdomen should be tightened during the action.

5. Lie sideways with legs rested and hips raised

Main exercise: lateral abdominal muscles

Action requirements: Try to keep your body like a flat plate during the action.

6. Lift your knees up and down the steps

Main exercises: abdominal muscles, thigh muscles, buttocks muscles

Movement requirements: During the movement, keep your chest up, tighten your waist and abdomen, and lift your knees and legs as high as possible.

7. Push up with both hands and raise elbows alternately

Main exercises: back muscles, rear deltoids, abdominal muscles

Action requirements: Keep your body like a flat board and raise your elbows alternately with your left and right hands.

8. Weighted reverse side turn

Main exercises: abdominal muscles, lower back muscles

Action requirements: Raise both hands to the side with weights, keep arms straight, and tighten waist and abdomen.

You can freely combine these 8 movements to arrange your training plan. For example, you can use actions 1, 2, 3, 4, and 5 as a training plan, doing 12 to 15 reps of each action and 3 to 5 sets. The specific exercise plan and exercise intensity should be arranged according to your own physical condition.

Through the above introduction, everyone has a clear understanding of how to exercise leg muscles. Muscle training is indeed difficult, and mastering various techniques and methods is also crucial. After long-term exercise, your body will feel sore, but don’t give up exercise because of this, otherwise all your efforts will be wasted.