Legs are the largest muscle group in our body. Compared with the well-known muscles such as biceps and pectoral muscles, the leg accounts for the largest proportion in the whole body, which means that we must make greater efforts to train it and make our leg muscles grow. How to arrange leg training? Let's teach you how to build strong lower limbs.

(1) barbell squat

If you want to have a good leg, you can't do without squatting. You can go to the gym to see people who practice their legs well and ask them what they do most often. They'll all say squat. This action is very good for our lower limb training. In squatting and standing up, the front thigh, the back thigh, the calf and even your abdominal muscles will participate, so if you want to practice your legs, you must learn to squat.

(2) Farmers walk

Why do you want to practice this action? Because we know that this action requires us to hold a dumbbell or barbell in each hand, and then walk with a load to exercise, and we can know that holding a heavy object in both hands requires us to hold it tightly, which can reflect a problem, that is, in the process of walking, we can train the grip strength, not only the legs, but also the upper limbs. Isn't this killing two birds with one stone?

(3) leg lifts

Leg lifting is a single joint leg training action. We can use very heavy weight in leg lifting training, but we need to pay attention to that we should also consider the range of our movements. If we just do a small leg lift, it is actually of little significance to our leg training. You must bend your legs completely, and your knees can be bent, which can not only reduce weight, but also maintain safety, but the range of motion must be full, so as to fully stimulate and make your legs develop better.

(4) Leg flexion and extension

This action is also something we must master. We know that the quadriceps femoris on the front side of the thigh is used most when we squat, and the quadriceps femoris can be well isolated through the flexion and extension of the leg, so that it can exert its strength in isolation and get strong exercise. If you insist on training this movement for a long time, each group will do 10 to 15 times, and each leg training day will do 5 groups.

The above actions are not difficult to master except squat. Squats need us to run in for a long time to become more and more perfect. Everyone's body structure is different, so the squatting method suitable for everyone is also very different. If you just listen to the online tutorial, it may not be suitable for you, but you need to practice the operation yourself and find the action that suits you.

Finally, we wish every reader strong legs.