How to train leg muscles

Many friends want to have muscles. Muscles are also a symbol of strength. Our leg muscles also need to be exercised. In fact, many movements can help us exercise our leg muscles. Many people choose running and squatting to exercise. In normal times, you can also gently pat your legs to promote blood circulation in the legs. So what is the method of exercising leg muscles?

An exercise plan utilizing the goblet squat:

Let your whole body muscle strength benefit from our squat movements.

Week 1 and 2: Practice carefully. Perform 2 to 3 sets of goblet squats per day, five days a week, with 5 to 20 reps per set. Use lightweight dumbbells or a large book.

Week 3: Pick three non-consecutive days each week and do the following:

Day 1: “Walking back and forth next to the dumbbell rack.” Find the lightest dumbbells you can find and do a set of 5 goblet squats. Then put the dumbbells back on the rack and find the next level of dumbbell weight to do squats. The time for changing dumbbells should be controlled within 20 seconds. Keep changing the dumbbells in this way until you find the dumbbell weight that is most challenging for you but still allows you to perform the movement well.

Day 2: Follow the same plan as the day before. But starting with the second-to-last dumbbell you lifted yesterday, do a set of 5 reps of goblet squats. Then put the dumbbells back on the rack and use lighter dumbbells. This gradual decrease will require about 10 to 12 sets of squats, with no more than 20 seconds between each set.

Day 3: Add together the actions from Days 1 and 2. That is, gradually increase the weight first, and then gradually decrease it after reaching the most challenging weight, completing a set of 5 goblet squats with each weight. After completing the day's exercises, rest for 2 days before doing the next squat training.

Week 4: As in Week 3, do only three sets of Goblet Squats with each dumbbell, but lift heavier dumbbells than you were able to lift last week.

The above is an introduction to methods of training leg muscles. The methods introduced above are just for your reference. In fact, there are many other methods that can help us exercise our leg muscles. For ladies, the best way is to choose walking, especially in winter, you should increase leg exercises and pat your leg muscles more often.