How to exercise thigh muscles

How to exercise thigh muscles

With the progress of society, people's living standards have improved, so there are more obese people. For the sake of physical health and personal image, losing weight has become a matter of urgency. Among Oriental people, many have thick thighs, commonly known as "elephant legs". This part has become the focus of weight loss. Therefore, let's talk about how to exercise the thigh muscles.

1. Weighted squat (here the weight refers to attaching a heavy object behind your neck while you are standing, such as dumbbells, etc.):

1. Key exercise areas: thigh muscles, gluteus maximus, hamstrings and lower back muscles, while also exercising the abdomen, upper back, calves and shoulders;

2. Starting position: Place the weight on your shoulders behind your neck, with your feet about 15-20 inches apart and your toes slightly pointed outward;

3. Action process: Keep your eyes looking forward all the time. Then slowly bend your knees until you reach a full squat position. Throughout the squat and lift, keep your torso upright, back flat, and head slightly lifted (always looking at one point). When the thigh is raised above the horizontal position, slowly straighten it back to the original position. Keep your feet flat on the ground at all times;

Second, shear span (can use dumbbells):

1. Key exercise areas: gluteus maximus, hamstrings and quadriceps;

2. Starting position: Stand with your feet together and place the barbell on your shoulders behind your neck (or hold dumbbells in both hands). Begin by taking a big step forward with your right foot. Then, squat down slowly, bend your right knee forward, and straighten your left leg slightly and sink it down;

3. Action process: When you squat to the lowest position, straighten both legs upward at the same time, bring the left foot forward, and stand close to the right foot. Then, take a big step forward with your left foot and squat. Repeat.

Additional: This movement can also be done as a squat, alternating between the left and right feet.

3. Leg curl (can use dumbbells)

1. Key training area: It is the best way to train the biceps femoris alone;

2. Starting position: Lie prone on the bed with your knees against the edge of the bed, straighten your legs and hold the dumbbells with your feet;

3. Action process: Focus on the contraction force of the biceps femoris to bend the calf upward and tighten towards the biceps femoris. Then, slowly return to the starting point along the same route. Repeat;

Additional: Be careful to keep the dumbbells balanced when doing this exercise.

The above tells you how to exercise the thigh muscles, and introduces in detail the three exercises of weighted squats, hip scissors and leg curls. These exercises are specifically targeted at the thigh muscles, so you can give it a try. However, it should be reminded that if you want to see the effects, it will not take one or two days, and you need to persist to see the results.

<<:  How to prevent muscle growth after exercise?

>>:  How to exercise your body muscles

Recommend

How to save energy when riding a bicycle against the wind

When riding a bicycle, you often encounter headwi...

Why do I sweat a lot when I exercise?

Many people do not sweat at all after exercise, b...

Can running help you lose weight?

Running is a very fashionable sport nowadays. Don...

What is the anal lift?

Anal lifting is an exercise that greatly promotes...

Can running at night increase height?

We all hope that we can have a healthy and strong...

What is vigorous exercise?

Many people like to do some strenuous exercise. T...

How to do physical exercise for middle school students

Middle school and high school students are in a c...

What should you pay attention to when you first learn yoga?

Yoga has now become the most popular way to lose ...

What equipment can I use to train my abdominal muscles?

What equipment can be used to help us train bette...

What is Health-preserving Eight-section Brocade?

Everyone hopes that they can stay away from the i...

How to build muscle quickly

With the progress of society and the improvement ...

What are the benefits of gymnastics

I believe everyone is familiar with gymnastics! S...

The benefits of low-intensity exercise

Low-intensity exercise is a good method for femal...

What are some simple yoga lessons?

Nowadays, yoga exercises have become popular all ...

Why do I feel dizzy when doing sit-ups?

Sit-ups are an extremely intense physical trainin...