Having a solid and powerful leg muscle can well support our entire body. When we do some exercises, the strength of the leg muscles is very important. Once the leg muscles are not strong, it will affect our ability to do many things. Leg muscles must be exercised, so do you know what is the fastest and most effective way to exercise leg muscles? Let’s go take a look below!
1. Sitting body and leg extension
The body is sitting on the flexion and extension instrument, with the back completely against the back of the chair, the knees of the legs and the flexion and extension pads in a straight line, holding the handles on both sides of the body with both hands, and hooking the feet on the pads. During exercise, stretch your legs to the maximum extent, causing the quadriceps muscles of the thighs to contract. When your legs lift the pad to the highest peak (the pad and the legs are in a straight line or higher than the height of the legs), the quadriceps muscles of the thighs are contracted. To maximize the stimulation of the quadriceps, hold the action for 3 seconds, then control the speed of the leg drop evenly, and slowly drop to the starting position until the feet move behind the knees. Repeat the action to start the second action exercise. Things to note during exercise: The weight-bearing weight on the legs should be moderate during exercise. The editor does not recommend that fitness friends use too much force to practice. In this way, your knee joints will be injured; secondly, raise your toes so that your legs can better feel the force of the quadriceps muscles.
2. Smith machine squat
The Smith machine is generally found in every gym. Because of its fixed trajectory and unique safety, it has become the favorite equipment for novices or people with average training levels. When doing the Smith machine, we can add larger The weight of the Smith machine is because there is a fixed card at both ends of the barbell, which can provide us with the most powerful protection when we train. When doing Smith machine squats, although it is easier than free squats, our upper body must remain upright and our core must remain tightened. We cannot despise these just because the machine provides us with convenience. In terms of details, we must follow the basic free squat in all essentials.
3. Leg kicks with equipment
This action can train the biceps femoris on the back of our thighs. We put our legs shoulder-width apart under the machine, hold the machine with both hands, straighten our legs, and push up with our neck against the machine. When we are at the bottom , we can perform pause training so that we can stimulate our muscles more.
4. Gantry weight-bearing squat
The gantry is a very comprehensive equipment. We often see people using it to train triceps and chest muscles. Today we will teach you how to train legs. Bind the equipment to our waist with a rope, and then We train our legs by squatting. Needless to say the benefits of squatting, the ace movement of the legs mainly trains our quadriceps and biceps. Of course, it is also an excellent movement for practicing buttocks. .