Different muscle groups require different exercises, so we should choose different exercises according to the parts that need to be exercised. Leg Muscle training is a very important part of our fitness process. So what actions should we choose if we want to build muscle? Let’s take a look at how to strengthen leg muscles.
Squats
Squats are the most effective form of leg exercise. Actions, actions are also relatively simple and basic. At the beginning, we stand up straight with our legs together, lift our chest and retract our abdomen. At this time, we adjust our breathing and let our body squat down as far as possible. After reaching the limit, we rise up again. Note that during this process, our arms can be placed on both sides of the head, or we can do a horizontal lift as the body squats upward, and then the arms naturally relax until the body stands straight. If it is a weight-free squat, it can be done once 5 sets of 50 reps each.
Silent squat
The silent squat movement is also relatively simple. At first, we stand up straight against the wall. At this time, our waist and abdomen are always close to the wall. At the beginning of the movement, our body slowly squats down until 90 degrees is formed between our big and small legs, and the calves need to be perpendicular to the ground. This action is like sitting on a stool, and then keep doing this action for 1 minute in one group. The arms can naturally relax on both sides of our bodies, or they can be placed on top of our thighs. Perform 3 groups of each movement and continue to exercise for a month, which can also have the effect of improving your buttocks.
Upward leg stretching
At first we lie flat on the yoga mat with our legs together. At this time we lift one of the legs upward and maintain a 45-degree angle with the ground. . This leg should be kept straight. At this time, we will extend the other leg upward, with the two legs together and forming a 45-degree angle to the ground. After holding for 3 seconds, we slowly retract our legs and start the action again. Complete 3 sets each time, 30 times per set.
The above are effective movements for leg muscle training. For those of us who want to exercise leg muscles, this movement is very suitable for our daily exercise, and the movements can be performed at home. .