When we do some fitness planning, we focus more on the upper body, because the upper body is easy to see, while the legs of the lower body are less trained. This can easily cause imbalance between the upper and lower body, so we still need to strengthen leg shaping training. So do you know what leg shaping exercises are? Let’s go take a look below!
< strong>Squats
The first exercise is the squat, which is an essential exercise for exercising leg movements. We often use barbell squats, which can be a good comprehensive exercise for our legs. When squatting, please note that the angle of spreading your feet is about shoulder width, keep your back straight, lift your head, and look straight ahead, not towards the ground, otherwise you may not be able to control it. Good balance. Then squat down until your legs are at 90 degrees and then recover. Be careful not to bend your back when exercising, otherwise you can easily get injured.
Machine leg flexion and extension
The second is machine leg flexion and extension, which exercises the upper part of the quadriceps. During this exercise, sit naturally on the machine, lean your back straight, place your hands naturally on the handshake, and then flex and extend your legs upwards. During flexion and extension, you can try to keep your legs in a straight line. At this time, you can exercise the quadriceps muscles. Internally and externally, the effect of exercise will be more comprehensive.
< p>Stiff-legged deadlift
The fourth is the straight-legged deadlift. This action can be placed at the end of the exercise. It is a very efficient exercise to exercise our leg muscles. When we practice, you can choose a barbell, dumbbells or dumbbell plates. But make sure you practice the movesstandards. When exercising, keep your back straight, don't bend, pull your body forward and down, and don't bend your legs. Notice the tightening of the leg muscles during the exercise. When exercising, look straight ahead, not toward the ground.
Foot Press
The third movement is the foot press, which exercises the quadriceps. When practicing, we should pay attention to the angle of the raised foot. It is enough to bend and extend the foot to almost 90 degrees, and do not bend it too much. When practicing pushing up, push until your feet are parallel to the rail. When exercising, pay attention to where your feet are supported, neither in front nor behind. The parts that are exercised are different in each place. When practicing, you should pay attention to using the main muscles of the legs to exert force, and do not let your attention be distracted.