How to train leg muscles

If there is too much meat on the legs, it is difficult to train muscles. Many people will feel soreness at the beginning when they train muscles. Such symptoms often scare people. In fact, it is normal to have such symptoms when exercising muscles. This is a symptom caused by not exercising for a long time and then exercising from time to time. This can help blood circulation. So how to train leg muscles?

For a weighted squat, place the barbell behind your neck and shoulders, hold the bar with both hands, stand upright, chest up and abdomen in, and keep the muscles in your waist and back tense. Then bend your knees and squat down until both knees are fully bent, pause for a moment, stretch your legs and stand up using the contraction force of the quadriceps, straighten your legs, and tighten your quadriceps as much as possible, and pause for a moment. Squat down again. There are two breathing methods for this movement: under light load conditions, exhale when squatting and inhale when standing up; under heavy load conditions, inhale first, then squat, exhale before standing up, and then inhale and stand up. During the exercise, if you feel short of breath during the last few squats, you can take a few quick breaths in a row after standing up to breathe in more oxygen. When doing the exercise, your mind should be focused on your quadriceps. This movement can also be practiced by holding dumbbells in both hands or carrying a sandbag or rice bag on the shoulders. Seated calf stretch: Sit in a sitting position with iron shoes on your feet (you can also tie dumbbells or sandbags on your feet), use the contraction force of the quadriceps to straighten your calves, tighten the quadriceps as much as possible, pause for a while, then put them down and repeat. Inhale as you straighten your calves, and exhale as you lower your calves. Your mind should be focused on your quadriceps. Both calves can be straightened at the same time or alternately.

Lie on a prone bench and curl your calves. Wear iron shoes (you can also tie dumbbells or sandbags to your feet). Use the contraction force of the biceps femoris to bend both calves towards the thighs at the same time. Tighten the biceps femoris as much as possible, pause for a while, then put it down and repeat. Inhale as you bend your calves, and exhale as you lower them. Your mind should be focused on your biceps femoris.

How to train your leg muscles? Now through our introduction, I believe you have learned a lot of knowledge and know how to train your leg muscles. When training your leg muscles, you must remember to stick to these methods for a long time. When practicing your leg muscles, you must also remember to improve your diet and nutrition. During this period, you must also remember to establish good rules for yourself when exercising your muscles, and exercise your muscles according to these rules.