Leg muscles occupy a large area in our lower body, and we cannot do without our leg muscles when we usually do things. It is best for us to exercise our leg muscles and increase their muscle strength in normal times, so that we can better perform other exercises. So do you know how to strengthen your leg muscles? Let’s go take a look below!
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Action 1: Squat behind the neck
Essentials: Place your feet shoulder-width apart, turn your toes slightly outward, draw in your abdomen and lift your chest, straighten your back, place the barbell behind your neck, slightly bend your knees, and squat slowly until your thighs are parallel to the ground or at an angle to your calves. Pause at 90 degrees without letting your knees go past your toes, and then return to the starting position. Breathing follows the principle of inhaling down and exhaling up. Each group is 8 to 12 times according to the weight, and the cycle is 2 to 3 groups.
Action 2: Supine leg press with leg press
Essentials: Lie on your back on the leg press, with your hip joints and back close to the supine board, keep your body fixed, exhale when rising, and inhale when falling. Because the leg press is an event with a fixed movement track, it is difficult to stimulate deep muscles, so press Be sure to use heavy weights, at least heavier than the squat weight. 8 to 12 reps per group, 3 groups of cycles.
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Action 3: Sitting leg extension
Essentials: This action is a simple quadriceps training and shaping action. Sit on the leg extension machine, keep your back and hip joints close to the cushion to keep your body stable, and stop and contract when you reach the highest point.Quadriceps, exhale during this process, then slowly come back down while inhaling. 8 to 12 reps per group, 3 groups of cycles.
Action 4: Prone leg curl
Key points: This action can not only exercise the biceps but also the gluteus maximus. When lying prone, be sure to ensure that the knee joint just exceeds the prone board, so as to stimulate the biceps to the greatest extent. At the same time, when curling , do not raise your buttocks to take advantage of force, pause for a moment when the curl reaches the top, contract and squeeze the biceps brachii, and move slowly to avoid relying on inertia when falling. Exhale when you curl up, inhale when you come back down, do 8 to 12 reps in each group, and repeat three groups.