For fitness, leg exercise can promote the growth of whole body muscles. Whether you gain muscle or lose fat, you need to pay attention to leg training. For a healthy life, regular leg exercise will make you younger and more energetic than your peers. For weight loss, leg exercise can also promote the secretion of testosterone, increase muscle growth and improve the body's basic metabolism.
Let's share 10 best leg exercises!
Action 1: barbell squat
This is an ace action to exercise leg circumference and strength. Hold your chest out, bend your knees and squat down until your thighs are parallel to the ground, and then squat down without locking your outstretched knees.
Action 2: Leg flexion and extension
This action can bring a strong sense of contraction to the quadriceps femoris. At the top of the action, you need to stop at the contraction peak and then complete the controlled playback. You can fully stimulate different areas of the quadriceps femoris by changing the position of your toes and pointing inward or outward.
Action 3: Bend your legs.
The key of this action is to press the mat that fixes the leg tightly on your leg, so as to stimulate your hamstring muscle in isolation, stop at the top of the action and complete the controlled playback.
Action 4: Bulgaria squats.
Put one leg on the bench, keep your upper body straight, and then bend your knees until your front legs and thighs are parallel to the ground.
Action 5: Lift your legs.
This is one of the best moves to create leg circumference. You can stimulate different positions of our legs more specifically by changing the position of our feet. It should be noted that when you put it at the bottom of the movement, don't let your hips lift from the seat, and don't lock your knees when you lift the weight.
Action 6: Squat in front of your neck.
Squatting in front of my neck can stimulate my quadriceps more than squatting behind my neck. Of course, your core will also be heavily involved. Try to keep your upper body straight and tighten your core. Be sure to choose a weight that you can control.
Action 7: Lie prone and bend your legs.
Lying on the chair and stool, holding up the upper body with both hands can prevent the hips from lifting and stopping at the top and apex of the action, and then the controlled playback can be completed.
Action 8: Romania pulls hard.
This action can be well strengthened to our entire rear chain muscle group, the core of chest-lifting and shoulder-shrinking is tightened, and the hip flexes to let the barbell stick to the body and feel the stretching of the whole leg back.
Action 9: Sit and lift the heel.
Don't neglect calf training when practicing legs. As mentioned above, calf muscle is called "the second heart of human body". The action of raising the heel is simple. The key is to fully stretch and fully shrink. Remember to control the movement rhythm.
Action 10: Goblet Squat.
As an auxiliary training, this movement can help improve the problem of leaning forward when squatting. The distance between your feet is wider than your shoulders, and your knees and toes should be kept outward. Hold dumbbells in both hands, bend your hips on your chest, kneel at the same time, and then stand up.
The above is about leg muscle training, I hope it can help you. Of course, if you are new to the above actions, you can use the form of freehand. Don't load, first master the movements slowly, lay a good foundation, and then carry out weight-bearing exercises.
Xiao Fang loves to lift iron! Share your fitness knowledge every day to help you get in shape! If you can please like, pay attention to, forward and support the author to write more content, thank you!