How to train thigh muscles

Thigh muscles are the most important part of a bodybuilder. Now many bodybuilders try every possible way to train their thigh muscles, because thigh muscles determine a person's jumping ability. Whether in basketball, football, or gymnastics, sufficient jumping ability will bring them some advantages. Thigh muscle training is particularly important. So how do you train thigh muscles in life?

Since the thigh muscles belong to the large muscle group, according to training principles, they should be given priority, that is, they should be arranged at the beginning of a training session, rather than after training other parts of the body.

A warm-up before training should ideally include 5 minutes of low-intensity aerobic exercise to prepare the 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. 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 ratio of quadriceps to biceps exercises. In order to give the muscles enough fresh stimulation and test the training effect, 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 your maximum strength, and only do 2 to 3 times in each set.

All strength exercises have a unified basic posture, which is to keep your chest up, abdomen in, head up, shoulders back, and waist tight. A principle for doing various squats is that the knee joint should never be bent beyond the vertical line of the toes, and the knee joint and toes should always point in the same direction. Try to avoid locking your knee joints when straightening your legs, as locking the joints is not only harmful to the joints, but also disrupts the continuous force of the muscles. These are technical requirements that must be followed to ensure training effectiveness and prevent injuries.

The above are some common thigh muscle training methods, but people with poor physical fitness should pay attention to some matters, otherwise it is easy to strain the muscles. When training the thigh muscles, you should also pay attention to training the triceps. Without strong triceps, you cannot train the legs more balanced, so try to consult some fitness coaches during training.