How to train thigh muscles?

Many people feel that their thighs are chubby and their leg shape is not good-looking, which greatly affects their image and figure. If you can convert fat into muscle through long-term exercise, it will have a better effect on body shaping. Especially for some male friends who want to make themselves stronger and more masculine, they must exercise correctly. So how to train thigh muscles?

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.

Do squats with your lower limbs, and squats with your upper body upright while holding a pillow. Do it separately, one day for the upper part and one day for the lower part, because the muscles also need time to rest. Don't do it too intensely at the beginning, and increase the intensity gradually. It may be very tiring in the beginning, but you will get used to it as long as you persist. The most important thing is to pay attention, pay attention, and persist. Also, be safe and eat more. Then you should see some effects in more than a month.

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.

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.

Through the above introduction, everyone is clear about how to train thigh muscles. There are many ways to exercise the thigh muscles, among which running is the most common one, which can be seen from long-distance runners. However, for people who are not engaged in the sports industry, they still need to have enough endurance to build muscles.