How to train thigh muscles

Having an enviable figure is believed to be the dream of many people, but some friends' thigh muscles bring great troubles. Thigh muscles can be said to be the largest muscle group in the human body. If you want to train your thigh muscles and make your body more fit, you must find the best way to train your thigh muscles. So how to train thigh muscles? What are some good methods?

If your training goal is to develop thigh strength and muscle volume, you can use barbells and dumbbells first, and other equipment as auxiliary exercises. Since the thigh muscles belong to the large muscle group, according to the principles of exercise, they should be given priority, that is, they should be arranged at the beginning of an exercise, rather than after training other parts.

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. 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 the 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.

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 the technical requirements that must be followed to ensure the effectiveness of thigh muscle training and prevent injuries.

Cooling down after practice is just as important as warming up. Many experts believe that flexibility exercises before strength training have no practical significance and are not very effective in reducing injuries. However, relaxation and stretching after exercise is very important. It can prevent the loss of muscle elasticity, improve flexibility, and relieve possible muscle soreness. Stretching does not require a long time or complicated movements. It mainly involves doing several sets of static stretching for the quadriceps and biceps femoris, with each set lasting 30 to 40 seconds.

We have talked about these four methods. As long as friends can combine them freely in their daily fitness and do each movement several times each time, I think this will definitely bring unexpected fitness effects to friends. I hope the above article can be helpful to my friends. If you can stick to these methods, you will definitely have a healthy body.