Why do a lot of leg exercises in the gym, but the effect is not obvious? Many strong people have developed thighs, because thigh muscles are equivalent to facade muscles, but they are always so realistic in training. The same action is very effective when others practice it, but it is not effective when we do it. So here we need to pay more attention to some skills and keys in training. Only by mastering these skills can we get twice the result with half the effort in training and become excellent masters.

First: barbell squat

Barbell squat is one of the movements of strength lifting. Usually choose heavy load, and its training effect is recognized by many people. You must practice barbell squats once or twice a week, but many friends will encounter a problem, that is, they do not resist the weight-bearing gravity within the appropriate range of motion, so the risk of injury will increase.

The traditional barbell squat mainly puts the weight of the load on the trapezius muscle skillfully, so that you can choose a larger weight, increase the intensity of training and promote muscle growth. But not everyone is suitable for full squat practice. If you haven't tried full squat, you can do half squat. It is best to have a professional guide you to complete the action, so the training effect will be better.

Second: squat in front of the neck.

Many friends will choose the squat frame when practicing, so that the weight is placed in front of the deltoid muscle, and the body can lean forward and stabilize the body posture. But for those friends whose wrists are not flexible enough, the posture is not correct enough, which may cause wrist pain, so we can cross our arms to practice, which can reduce weight and make our bodies more stable. Of course, there is another way here, that is, to complete the training through the booster belt, but the amount of exercise we choose to carry weight and choose actions will be reduced.

For people whose squats are not stable enough, the squat in front of the neck is a good choice, which will stimulate the quadriceps and improve the level of squat training. If you find it difficult to squat in front of your neck, you can choose a goblet squat. Goblet Squat is a good squat. This squat movement was chosen when we were beginners. This movement usually uses dumbbells. The weight of the whole movement is relatively light, which can better control the movement range.