Leg muscles play an important role in our body. Leg muscles are one of our larger muscle groups. We also attach great importance to the importance of leg muscles, and always talk about how to practice legs and what to pay attention to when practicing legs. There is no doubt about the benefits of leg exercise. At the same time, you need to bear a lot after practicing your legs, such as muscle aches. Therefore, many friends know the pain of practicing legs, but while complaining, they still give up training without saying anything, because the benefits brought by practicing legs far outweigh the pain brought by practicing legs.

We experience pain to practice our legs. What will it bring us?

First, our legs are the foundation of the whole body, the strength foundation for us to complete various sports and training movements, and the legs are the foundation of our whole body and the source of our strength.

Second, leg muscles belong to a large muscle group in our body. Training the legs will promote the growth of our whole body muscles, and also achieve the purpose of increasing muscle plasticity. Leg training can also effectively promote the production of testosterone, which has a certain muscle building effect. Therefore, leg training is not only for the legs, but also for the growth of the whole body muscles.

Third, the increase of muscle will promote the growth of bones to a certain extent, and the growth of bones will help us avoid the risk of osteoporosis. Not only that, muscle growth will also play a role in delaying aging and make us live long and beautiful.

Fourth, with the increase of our body muscles, our body's metabolic capacity will also improve, and metabolism will consume a considerable part of calories, accounting for about 60% of the total consumption. Therefore, leg training will greatly increase our fat reduction efficiency, and leg training will also play a certain role in reducing fat.

Five, practicing legs can greatly enhance our willpower. Because leg training is not a simple process, and the pain caused by leg training is not simply tolerable.

The benefits of practicing legs are really many, many, and not practicing legs is a loss for our fitness. We can see many leg moves, but that doesn't mean we have to learn all the movements. For leg exercises, we only need to exercise our muscles comprehensively, which is enough. Too many movements will make us not know which one to train with. Face to share with you some particularly effective training moves for leg training.

Action 1: barbell squat

Stand with your legs shoulder-width apart, chest out and abdomen in, put the barbell around your neck and hold the barbell with both hands.

Sit back on your hips, kneel until your thighs are parallel to the ground, and then get up and return to your original position.

Make sure your back is straight and your toes are in the same direction as your knees.

Action 2: straight leg hard pull

Stand with your feet shoulder width apart, chest out and abdomen in, and put the barbell in front of you with your hands.

Chest out and abdomen in, legs must be straight, hips bent, upper body leaned forward, hands tightly holding barbells.

Tighten the hip muscles, push the heel up and hold the barbell with both hands.

Action 3: Lie prone and bend your legs.

Lie on your stomach, put your whole body on the mat, and grab the handrail with both hands.

The thighs are close to the mat, the calves are placed under the baffle, and the legs are kept straight.

In order to ensure the stability of the body, hamstring muscles slowly bend the calf.

Wait until the action is fixed, pause for a while, and then restore the initial position.

Action 4: Sit with your legs stretched.

Sit on the equipment in a sitting position, hold the handrail with both hands to keep your body stable, and put your legs under the baffle.

Chest out and abdomen in, then slowly lift your thighs until your legs are almost parallel to the ground.

When you reach the peak of action, slowly return to the initial position.

Warm-up before training is very important, it can help us get into the state quickly and make our bodies reach the best posture. The whole training should ensure the quality of training movements, and the specific training amount should be determined according to your actual situation. Stretch after exercise. If you feel the pulling feeling in a certain part of the muscle is obvious, you can stretch it in this place.

Your energy is beyond imagination!