Ways to exercise your lower body muscles

Every male friend of ours wants to have a body of muscular body so that we can look more powerful and can also help us protect our wives and children. I believe this has also become the dream of many of our male friends. They all want to exercise their muscles as soon as possible. Scientific exercise methods can achieve twice the result with half the effort. Let's learn how to exercise the lower muscles.

1. To exercise your lower limbs, you can do two exercises: heel raises and squats. Squats and calf raises increase muscle strength and improve muscle definition.

Deep squats are squatting up and down, and you have to squat all the way down. Do 3 to 5 sets of 10 to 20 reps, resting for 1 minute between each set. Continue until you can do single-leg squats. Squats can not only exercise the thigh muscles, but also the calf muscles.

Heel Raise The heel raise is to lift your heels. When lifting your heels, you should feel the calf muscles fully contracted. After a short pause, slowly lower them to the minimum limit to fully stretch your calf muscles. Do 10 single-leg calf raises on the step, then immediately switch legs. Do 3 to 5 sets of 10 reps on both feet without resting.

2. The lower body muscles are mainly trained on the buttocks and calves. Squats can exercise the calf muscles and buttocks, while heel raises mainly exercise the calf muscles.

Squat:

Beginners can do bodyweight squats first, then single-leg squats with support from the wall, and finally single-leg squats.

If you can do more than 30 freehand squats at one time, you can do single-leg squats with support from the wall. If you can do more than 10 single-leg squats with support from the wall and your balance ability has improved, you can do single-leg squats.

Squat movement process:

Toes point outward, towards 11:05. Tuck in your stomach and lift your chest, with your back straight. Lower your thighs until they are parallel to the ground or your knees are slightly less than 90 degrees. Lift your other leg off the ground (you don't need to lift your foot for a bodyweight squat), and slightly bend your knees without hyperextending.

Through the above methods of exercising the lower muscles, we can effectively exercise our leg muscles. Increasing our leg muscles can effectively help us run faster and get better rankings in competitions. It can also effectively help us prevent osteoporosis and many other arthritis problems.