1. Stretch your thighs. Stand with one foot straight forward and the other knee slightly bent. While still maintaining a good balance. Remember, your toes point to your knees when your legs are straight. Hold your wings with your hands, bend your elbows slightly, and bend your hips downward. This part is warm-up exercise, which is very important, especially when exercising, we need to stretch as much as possible.

Keep your back flat (the lower back is not bent) until you feel a pulling feeling on the back of your leg (moderate). Hold for 5- 10 seconds, and then release. Repeat 5 times on each leg. Stand with one foot on the ground and the other leg on the step or stool. Remember, your toes point to your knees when your legs are straight. Lean forward while keeping your back straight and feel your hamstring stretch. If you feel relaxed, you can lift your legs higher! Hold for 5- 10 seconds, and then release. Repeat 5 times on each leg.

2. Lift your legs with weight. Sit on the leg lifter, with your hips leaning on the inclined mat, your feet shoulder-width apart, and stand on the platform. Grasp the handle and loosen the safety bolt from the heel. Your knees should bend slightly at the beginning of the action. Inhale and slowly reduce the load until the knee joint is 90 degrees. Stop for a while, then push the weight up with the heel to return to the initial position, and start exhaling when pushing it up past the midpoint of the action.

3, barbell squat. Keep your legs shoulder width apart, tighten your abdomen, hold the barbell with both hands and put it behind your neck. When you are ready, take a deep breath, bend your knees slowly and control your squat. When squatting, the direction of the knee joint is the same as that of the toe, and squat until the thigh is parallel to the ground or slightly lower than the knee. Let people's center of gravity fall below 90 degrees with their knees. Then concentrate the strength of the leg muscles and quickly return to the original position.

4. Sit with your legs bent. The main exercise is biceps femoris. Sit on the leg bender, hook your ankles on the bar, put your back close to the backboard, and hold the stool bar with both hands. The calf bends back hard, stops for a while when the biceps femoris is tightened, and then slowly returns upward.

The development of thigh muscles has a positive effect on daily life and work, so the development of thigh muscles is very beneficial to us.

Extended data:

Apart from bones, most of the human body is made up of muscles, and muscles are also our most important part. In our daily life, we need muscle tissue most of the time.

Especially the leg muscles, are used every day, such as walking or running. For people with underdeveloped leg muscles, it is easy to fall down during running, which is caused by insufficient leg muscle strength.

In our daily life, we need legs to run up stairs, and most people will find it very hard and tired to go up stairs, which is caused by insufficient muscle strength of legs.

Leg muscle strength is also a condition to test our whole body muscles. If our leg muscles are strong enough, then our overall strength will not be weak. If our leg muscles are weak, then the muscles in other parts of our body are also poor.

For beginners who are just about to start leg training, Bian Xiao suggested choosing the first squat with bare hands, which is not only affordable for beginners, but also can ensure their own safety in training and effectively exercise leg muscles.

For exercisers who exercise regularly, we can do 40 squats with our bare hands first, and then do squats with weight-bearing equipment. Barbell is the best equipment for weight-bearing squat, because barbell can increase the training load in the training process and make the exerciser achieve more effective results in the training process.

What trainers should pay attention to when doing squats is that whether you squat with your bare hands or with equipment, our waist and back can't bend during training. When training, you should bend your hips first and then bend your knees, that is to say, when training, you should push your lower limbs out and then bend your knees.

Remember to stretch your legs during training and relax your muscles before exercise to avoid injury during exercise. Especially when squatting, if you don't stretch your legs before exercise, doing squats is very easy to strain your muscles.

References:

Phoenix Net-Video: Three leg training moves that must be done to practice leg muscles.

Phoenix net-leg muscle training, teach you 5 groups of movements, and build strong thigh muscles.