Methods 1: Exercise muscles.
1, exercise 2 or 3 times a week. Many people think that it is necessary to exercise every day to exercise muscles, but it is not. Excessive exercise will lead to muscle fatigue, so that the legs can not become bigger and stronger. Plan to exercise your legs only two or three times a week and take turns to exercise different muscle groups. You can exercise your arms, back, chest and other parts on non-leg exercise days. It is important to make sure that you exercise your legs and other muscle groups. Don't ignore the rest of your body!
2. Exercise hard. Accurately calculate the time and number of leg exercises. Do not exercise for more than 30 minutes at a time. During these 30 minutes, your body should not feel comfortable and relaxed. After all, you need to try your best to train as much as possible, put a lot of pressure on your muscles, break them down and rebuild them into stronger muscles. The weight you want to use in each sport must be the weight that you can lift 10 times in a row before stopping. If you can lift a certain weight 15 times without stopping to rest, then this weight is not enough. If you can't lift it even five times and have a rest, then the weight is too heavy for you.
Some coaches suggest "practice to the limit", that is, repeat the training until you can't repeat the whole training. It is said that this method can exercise muscles faster, but if it is not done correctly, it will lead to injury. Work with the fitness instructor to find out the exercise method that suits you.
3. Carry out explosive repetitive exercise. Many fitness enthusiasts will choose "explosive" exercise, but if they use too much force or improper methods, they will be easily injured. If you are interested in these fast and powerful sports, you might as well take the time to learn: be lighter than usual.
When doing eccentric exercise (that is, squatting or stretching during exercise), you should always relax slowly under control.
Pause and contract muscles at low points.
Outbreak, promotion or recommendation. The range of motion should be small at first, and then gradually increase.
When reaching the limit position of motion, the joints should be slightly bent to prevent damage to connective tissue.
4. Take more rest when you are not exercising. During the rest time between exercises, muscle fibers will heal and become stronger, thus making muscles stronger. This is why when you do strenuous exercise, you must ensure that you get enough sleep every night. Let yourself really rest on days when you don't exercise. Don't walk 16 kilometers or ride a bike all day. You can put your feet up, do nothing and relax yourself.
5. Lift more weights and do less aerobic exercise. Doing a lot of aerobic exercise actually makes your legs thinner. Leg muscles will become slender, not bigger and stronger. However, it usually takes several hours of running to destroy the results of weightlifting training, and it is still important to keep healthy by insisting on moderate aerobic exercise for 150 minutes per week. If you really want to make your leg muscles stronger, you might as well choose swimming or rowing machine. After resistance training, you can arrange another 30 minutes of aerobic exercise, but you can't give up completely.
Method 2: Weightlifting training
1, starting with a lighter weight. The wrong method or excessive force can lead to knee injury, spinal compression and back injury. Every exercise should pay attention to the use of appropriate skills, and must be from light to heavy. Only by fully adapting to the current model can we continue to challenge the heavier barbell.
2. Do barbell squats to exercise thighs. This exercise can exercise your thighs well. The weight of the barbell should be the weight that you can lift 8 to 10 times before you have to put it down. Hold the barbell with both hands and hold it high above your shoulders (you can also use dumbbells if you want). At first, your feet are shoulder-width apart.
Bend your knees down and move your hips to the ground. Keep squatting until your thighs are parallel to the floor. Keep your calves vertical and your knees above your feet.
Move up to the starting position, and repeat three groups of actions, each group 10 to 12 times.
3. Carry out straight leg hard lifting. This exercise exercises the hamstrings and makes them gradually bigger. The weight of the barbell must be such that you can lift it continuously 10 times and put it on the floor in front of you. Stand with your feet shoulder-width apart.
Bend over and keep your legs straight. Hold the barbell with both hands.
Bend your knees slightly, lift the barbell, let it rest on your thigh, and then put it back on the floor.
Repeat three groups of exercises, each group 10 to 12 times.
Warning: Even experienced veterans, locking their knees during lifting will significantly increase the possibility of injury. Only fitness enthusiasts who have been trained for many years can use this method.
4. You can exercise most leg muscles at the same time. Stand where you can reach the wall, and then do the following exercises: lift one foot and bend over. Hold the wall with your right hand.
The left foot stood on tiptoe. Keep your body straight.
Bend your legs as if you are ready to take off.
Bend your legs and stand on tiptoe at the same time.
Now stand up slowly, at a moderate speed.
Stand on tiptoe with one leg all the way.
Repeat it ten times and do it twenty times if you can. Then repeat the same action with the other foot.
As the legs get stronger, gradually increase the number of times.
It will be difficult at first, but you will get used to it.
This will strengthen your calf muscles, thighs and hips.
5. Lift the calf. This exercise is aimed at the calf. As we all know, calf muscles are difficult to exercise. Lift the barbell or dumbbell to the shoulder. Spread your feet shoulder-width apart. Lift your toes, then slowly lower your heels and return to the starting position. Repeat three groups of exercises, each group 10 to 12 times. One-legged lifting is more effective than lifting barbells, and it can also exercise the stability of ankle muscles.
6. Exercise the inner thigh muscles with sumo squats. This is mainly aimed at the inner thigh and gluteus muscles: stand with your legs apart and your feet at a 45? .
Hold the kettle bell in front of you with both hands.
Squat slowly with your back straight and your knees above your toes.
Squat as slowly as possible, and then stand up.
Repeat three groups, each group 10 to 12 times.
Method 3: Exercise muscles through diet.
1, eat high-calorie food. In order to make your muscles bigger, you need to take in extra energy. During high-intensity training, you need to eat a lot of high-calorie food every meal. However, you should not take calories from fast food or junk food. Eating too much of this food will only slow down your progress. Take a lot of calories from healthy natural foods to keep your body energetic. Eat lean meat, fish, eggs and dairy products.
Nuts, avocados and whole grains are also good foods.
Eat more fruits and vegetables.
Coconut and olive oil also provide many healthy calories.
2. Eat a lot of protein. The body uses protein to build muscles, so you need to take in extra protein during this time. Eat beef, pork, chicken, fish, eggs and cheese. In addition, you need to eat beans and tofu to get non-animal protein sources. For extra protein, you can try taking protein supplements, such as creatine. Studies have shown that taking creatine supplements after each meal can safely help strengthen muscles.
3. Drink plenty of water. During high-intensity training, the body needs more water than usual to keep hydrated. Water also helps to excrete toxins from the body and is very important for healthy digestion. During the training, plan to drink at least 2.4 liters of water every day.
Tip: Do warm-up exercises before doing more strenuous exercise.
In short, start with low-intensity exercise and gradually increase the intensity of exercise on this basis.
Exercise quadriceps, hind legs, gluteus and calf muscles in strict accordance with the plan.
Warning If you have doubts about your current fitness level and overall health level, please consult your doctor and get his approval.