How to exercise thigh muscles during long-distance walking 1?
The best way to exercise thigh muscles is to sprint for at least 30 minutes every day; Keep a fast and steady pace. Infiltrate walking into the details of life; For example, go to a neighbor's house after dinner or in the morning; Try not to drive unless you want to carry heavy things home or go to someone else's house.
Run or play football.
Long-distance running or football match is very helpful to exercise thigh muscles. In a football match, you will probably run 10 km to 20 km, which is good exercise for your thighs; Similarly, this is also suitable for running. Running for more than 30 minutes is the most effective.
Take regular bike lessons.
Cycling often will make you burn the muscles of your thighs. Riding a few times a week for an hour or so (of course, it would be better to have a coach with you if conditions permit) will make your thigh muscles,
The calf muscles, crotch muscles and thigh muscles are strengthened; In addition, the benefits of cycling can also strengthen your hip muscles and make you have a personalized hip, especially for girls, which will look more sexy.
Standing high heels
This exercise can be done anywhere, find a step or uneven road or a stepping stone in the gym. Stand in that higher place and touch the lower place with your toes and heels. Keep your balance against the wall and move your heels up and down at a steady speed.
Leg bending and stretching
The leg bending training machine and thigh stretching machine in the gym are very helpful to build all-round thigh muscles. Leg bending is good for calf, and eyes on thigh are good for crotch.
Lunge and lunge
Lunge will help you to touch every thigh muscle, but it is not easy to do it correctly, so it is best to ask a gym coach or watch videos online. Always keep your knees in a 90-degree lunge.
Reminder: If the knee exceeds the toe, it is easy to cause knee injury, so be sure to pay attention.
How to exercise thigh muscles II. Squat with weight (weight here refers to attaching heavy objects, such as dumbbells, to the back of the neck when standing);
1, key exercise areas: thigh muscles, gluteus maximus, hamstring muscles and lower back muscles, as well as abdomen, upper back, calves and shoulders.
2. Starting position: place the weight on the back shoulder of the neck, with the distance between the feet about 15-20 inches, and the toes slightly outward.
3, action process: eyes always look forward. Then slowly bend your knees until you squat down to the full squat position. Keep your torso straight, your back straight and your head slightly raised (always at one point) during the whole squat and power-on process. When the thigh rises above the horizontal position, slowly straighten to the original position. Keep your feet flat on the ground.
Second, the crosscutting (with dumbbells):
1, key exercise areas: gluteus maximus, hamstring and quadriceps femoris.
2, starting posture: feet side by side, put the barbell on the back of the neck and shoulders (or raise dumbbells with both hands). Let your right foot take a big step forward first. Then, slowly squat down, the right knee bends forward, and the left leg sinks slightly.
3. Action process: When squatting to the lowest position, both legs are straight up at the same time, the left foot is retracted forward, and the right foot is close to standing. Then, let your left foot take a big step forward and squat down. Do it repeatedly.
Additional: this action can also be cut and squatted in situ, and the left and right feet are alternately practiced.
Third, the legs are bent (with the help of dumbbells)
1, key exercise parts: It is the best way to exercise biceps femoris alone.
2, starting posture: prone on the bed, so that the knees just stick to the edge of the bed, legs straight with two feet to clamp the dumbbell.
3. Action process: concentrate the contraction force of biceps femoris to make the calf bend upward and tighten in the direction of biceps femoris. Then, along the original road, slowly return to the starting point. Do it repeatedly.