When we want to achieve good exercise results, it is best to do it in a planned way, so that the effect of exercise will be more obvious and the effect of muscle gain can be achieved faster, which makes us more confident. The subsequent training is completed. So before we exercise, we must make a plan first. Let’s take a look at the training plan for building musclelegs.
Monday and Thursday: Stiff-leg deadlift
Stiff-leg hard Pulling movements can exercise our thigh muscles and calf muscles. When doing this movement, we first place the dumbbell in front of the body, and at this time our legs are shoulder-width apart. At this time, we straighten our back, chest and abdomen, then bend down, grab the barbell with both hands, and the distance between the two hands is wider than the shoulders. When we bend down, we should pay attention to keeping the legs straight. At this time, grab the bar with both hands and lift the barbell to the position of our thighs, then relax and lean over, and start the movement again.
Tuesday and Friday: Weight-bearing squats
When completing the weight-bearing squats, we need to have a certain training foundation first and be able to complete the squats well before starting to complete them. Squat with weights. We can choose dumbbell weight squats, which can also exercise our arm muscles. At the beginning, we grabbed a dumbbell in each hand and placed it on both sides of our bodies to relax. After adjusting, we began to do squats and at the same time raised our hands upwards to do flat raises. When our body rises up, our hands relax and put down. Continue to complete 3 sets of actions, 20 in each set.
Wednesday and Saturday: Weight-bearing glute bridge
This action adds weight-bearing to the glute bridge. The difficulty of the movement is increased, and the exercise effect is also better. Start by lying flat on the yoga mat, letting your legs naturally relax and bend your knees. At this time, we hold the dumbbell with one hand and place it on the abdomen. After adjusting our breathing, let the body lift off the ground until the back also lifts off the ground, forming a glute bridge. Hold for 30 seconds and then relax. You can complete 3 groups at a time.
The above is an introduction to the leg muscle exercise movements, which can effectively achieve the exercise effect, and for our exercise, the movements are not very difficult, and they are considered to be very good exercises.