How to train thigh muscles effectively?

The leg muscles are a relatively common type of muscle located in the thigh. It is necessary for everyone to understand how to train the thigh muscles. Many people think that running can build muscles. In fact, this is not true. If the running time and intensity are not enough, it is far from achieving the ideal effect. If the intensity is too high and exceeds the body's load, it will cause muscle strain. It can be seen that the method still needs to be correct.

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.

The above article gives a clear introduction on how to train thigh muscles. I hope it will be helpful to everyone. Exercising every day has great health benefits, but the premise is that you don’t harm your body. When you first start exercising, you may feel sore in the morning. Don't stop exercising at this time, otherwise all your efforts will be wasted.