In muscle training, there are various movements, and each movement has its own use. For example, some movements train hand muscles, and some movements train legs< Muscles, how to train leg muscles, I believe many people don’t know how to train them. So, leg muscle training, how to train legs? Let’s find out together below.
1. Dumbbell Squat
We first let ourselves grab the dumbbell with both hands, and then Perform squat training.
Everyone should keep their back straight during exercise, look forward, and keep their body's center of gravity stable.
When you squat down, the depth of your squat should be in place, so that your thighs reach an angle parallel to the ground, and then let yourself stand up.
Train 4 groups, each group 8 to 12 times.
2. Lunge Squat
For this training action, we need to put one foot on the stool and perform bow-leg squat training.
When training, we should also hold dumbbells with both hands and perform weight-bearing exercises.
When we train, we keep our backs straight. When squatting, we should not lean forward and control our bodies so that they are straight up and down.
Train 4 groups, each group 8 to 12 times.
3. Equipment curls
We directly use equipment for training in this training movement.
We first let ourselves lie down on the equipment, grab the handles in front of us with both hands, and keep our bodies stable during training. Then, we stuck our feet into the corresponding positions, and then let our feet perform repeated movements. Curls.
Everyone must control the eccentric and concentric speed of the legs during training, especially when recovering from movements. Don’t let yourself lower with the weight. We must use our strength to control it and let ourselves slow down. recovery action.
Train 4 groups, each group 8 to 12 times.
4. Sitting leg pull-ups
First let yourself sit on the equipment, with your back leaning on the backrest, then grab the corresponding handles with both hands, and let your body move Stay steady during training.
Then put your feet on the soft cushions below, let your legs exert force, straighten your feet, and let the leg muscles feel the feeling of stretching and contraction.
Train 4 groups, each group 8 to 12 times.
5. Leg press
For this training exercise, we need to sit on the leg press machine, and then adjust it in the same wayWith a good body posture, hold the handle tightly with both hands, and then put your feet in front of you, allowing your legs to exert force to push the equipment repeatedly.
When practicing this training movement, be careful not to push the legs to a completely straight state and keep the knees slightly bent.
Train 4 groups, each group 8 to 12 times.
6. Armrest Heel Raise
For this last action, we have to stand on a step with one foot, and then hold a dumbbell in the hand on the same side, and let ourselves lift it repeatedly. heel.
Train 4 groups, each group 8 to 12 times.
Increasing the intensity of our leg training will also be very helpful for us to break through the muscle-building bottleneck. Strong leg muscles can also promote the growth of upper limb strength and make your body more coordinated, so if you If you didn’t train your legs during your previous workouts, you should start practicing them now.