How to train a person's thigh muscles, there are many training movements. At the same time, among these training movements, some movements are very good, and some movements are more average. I believe some people still know what movements can train the thigh muscles. So, what are the thigh muscle training exercises? Let’s find out what the actions are!
Dumbbell squat
Hold a dumbbell in front of your chest, with your feet slightly wider than shoulder-width apart, with your toes and knees pointing outward at a 45-degree angle. Hold the kettlebell or dumbbell tightly with both hands, palms facing inward, toward you. Bend your knees and cross your knees. Keep your spine in a neutral position, at a 45-degree angle to the vertical plane.
Tuck your hips and keep your thighs parallel to the ground or as parallel to the ground as possible according to your flexibility and flexibility. The body's center of gravity is centered. Keep your chest up, your head up, your abs in, and take a deep breath. Lift your hips and contract your abdomen, squat down and lean forward slightly. Then the hips move upward and forward, while the spine and trunk move upward and backward. Push your feet down hard on the ground, straighten your knees, put your feet together, push the upper part of your shoulders and back backwards, lift the kettlebell or dumbbell, and stand upright.
Sitting machine leg extension
This action is exercised with fixed equipment, mainly to exercise the quadriceps muscles of the thighs. The fixed equipment for the movement route has been set. Secondly, it is a single-joint action. Therefore, when practicing, you only need to master the weight suitable for your leg muscle exercises.
Seated machine leg press
This action is also performed with fixed equipment, a bit like a barbell squat. When practicing, pay attention to the angle of the leg and knee bend. Less than 90 degrees mainly exercises the biceps femoris and gluteus maximus of the legs, while greater than 90 degrees mainly exercises the quadriceps muscles of the legs.
Single leg side open
That is to say, place one leg in a kneeling position, open one leg to the side, then slide to the side, and then bend the hip and sit back. Pay attention to shifting the center to the hip joint, then feel the stretch of the thigh adductors and slowly open the hip joint. Hold one set for about 30 seconds, and do 3 sets of left and right legs at a time.
Editor’s recommendation:
How to train thigh muscles and what training methods are available
Illustration of effective thigh muscle training methods
What are the resistance training exercises at home?