The more you are a fitness expert, the more you pay attention to leg exercise. The thigh is the source of strength, and the leg muscles account for about 60% of the whole body muscles, which has a decisive influence on the coordination of limbs. Without strong leg support, the upper body is vulnerable no matter how strong it is. Therefore, the need for more exercise in the legs will promote the secretion of male hormones, thus promoting the whole body to gain muscle, and the whole person will be more attractive to men.

Leg muscles include thigh muscles and calf muscles. There are three muscle groups in the thigh: anterolateral, posterior and medial. Leg muscles also have anterior group, posterior group and lateral group. The main ones are quadriceps femoris, biceps femoris and triceps femoris.

Knowing the distribution of leg muscles, let's exercise our strong legs together!

Action 1: Sit on your back and lift your legs with weight.

This is a multi-joint leg exercise, focusing on quadriceps femoris, and because it is supine, it has less pressure on the waist. 45 years old or above? Lie on your back at the angle of leg lifts, with your hips backed by an inclined pad, your feet on the footrest with shoulder width, hold the handle with both hands, push the resistance board obliquely upward with all your strength, suspend the meeting after all your legs are straightened, tighten the quadriceps synchronously and fully, and slowly retract your legs to make the resistance board return to its original position.

Action 2: barbell squat

Barbell squat is a beneficial exercise, but it is not easy to do it well, and the details need to be mastered slowly. There are two kinds of barbell squats, which are divided into high bar squats and low bar squats due to different barbell placement positions. When lifting the bar, the scapula retracts, the back tightens, the barbell falls on the trapezius muscle of the back, the spine remains upright, and the feet stand side by side. Inhale, tuck in, and then stand up in one fell swoop. Be careful to keep your back tight at all times. Then slowly bend your knees and drop your center of gravity to the position where your thighs are perpendicular to the ground. Then let the feet exert their strength and quickly return to the initial position. Repeat this cycle.

Action 3: Bend your legs.

This action is aimed at biceps femoris. Sit on the leg bending equipment, hook your feet on the bar, back against the backboard, and hold the stool bar to keep it stable. Lift your calf hard, stop for a moment when you reach the top, and then slowly recover. Pay attention to keep the buttocks on the cushion when the calf is exerting force.

Action 4: straight leg hard pull

Feet open, slightly narrower than shoulders. Bend forward, keep your back straight, and hold the barbell shoulder-width with both hands.

Action 5: Stand on tiptoe.

Focusing on calf muscles is a classic exercise, usually done on Smith machine. Hold the barbell forward with the palms of your hands, wider than your shoulders, put the barbell behind your shoulders, tuck in your abdomen and hold out your chest, put your forefoot on the mat, stand on tiptoe for a second, and then slowly return to your original position. Cycle practice.

Let's practice the sexy legs of real men together!