There are many training methods for how to build muscle in legs, and some people will choose training methods based on themselves. Of course, it is very difficult to choose a training plan first. Okay, this is good for leg muscle training. So, what is the training method for leg muscle building? Let’s learn about leg muscle training methods together.
1. Squats with weights
Place the barbell on the back of the neck and shoulders, holding it with both hands Hold the horizontal bar, keep your whole body upright, lift your chest and draw in your abdomen, and keep your lower back muscles tense. Then bend your knees and squat until your knees are fully flexed, pause for a moment, stretch your legs to stand up with the contraction of the quadriceps, straighten your legs, and tighten the quadriceps as much as possible, pause for a moment. Squat again. There are two breathing methods for this movement: under light load conditions, exhale when squatting and inhale when standing up; under heavy load conditions, inhale first, then squat, exhale before standing up, and then inhale to stand up. During the exercise, if you feel short of breath when doing the last few squats, you can also take a few quick breaths after standing up to absorb more oxygen. Your mind should be focused on your quadriceps when doing the movement. This action can also be practiced holding dumbbells in both hands or carrying sandbags or rice bags on the shoulders.
2. Sit and stretch your calves
Sit in a sitting position, wear iron shoes (you can also tie dumbbells or sandbags to your feet), and use the contraction force of the quadriceps to straighten your calves. , tighten the quadriceps as much as possible, pause, then put it down and do it again. Inhale as your calves straighten, and exhale as you lower your calves. Your thoughts should be focused on your quadriceps. Both calves can be straightened at the same time or alternately. Lie prone on a bench with your calves bent, wear iron shoes on your feet (you can also tie dumbbells or sandbags to your feet), use the contraction force of the biceps femoris to bend both calves toward the thighs at the same time, tighten the biceps femoris as much as possible, and slightly Stop, then put it down and do it again. Inhale when you bend your calves up, and exhale when you lower your calves. Your thoughts should be focused on your biceps femoris.
3. Upright weight-bearing calf raise
Hold the barbell on the back of your neck and shoulders, stand with your feet on a 10 cm thick board, and expose your heels to the board. Use the contraction force of the triceps calf to lift the heel, so that the triceps calf muscle is extremely tight. After a moment, the heel drops until it is lower than the board surface and cannot go any lower. Then do it again. Inhale as you lift your heels and exhale as you lower your heels. Your thoughts should be focused on your triceps surae. The purpose of placing a wooden board under your feet is to fully stretch the triceps calf muscles. In this way, when you lift the heels, you need to exert more force to exercise the triceps calf muscles more thoroughly. The action is the same as the weight-bearing squat, except that you use your toes to bear weight when squatting and standing up.. When your legs are completely straight, lower your heels to relax your triceps muscles, then lift your heels and use your toes to support your body to perform the movement. Inhale when you stand up, exhale when you squat down, and focus on your triceps calves.
4. Seated weight-bearing calf raises
Sit in a sitting position with the barbell on your thighs, close to your knees, holding the bar with both hands, with the soles of your feet on a 10 cm thick board, and your heels exposed on the board. Lift your heels to tighten your triceps muscles, pause for a moment, and then lower your heels below the board until they can no longer go any lower. Then do it again. Inhale as you lift your heels and exhale as you lower your heels.