Today, Bian Xiao will show you how to exercise leg muscles. These four movements are needed to shape the thigh.
First of all, I will introduce two convenient methods to you.
Method 1: Stretch squat.
Method 2: Lie on your back and bend your legs
This method needs to prepare a towel, or it can be replaced by a cloth. Lying on the smooth ground, your body is in the shape of a bridge at first, but keep your knees, hips and shoulders in a straight line. At this time, the buttocks are tight. Step on the towel with your feet and tighten the towel with the strength of your legs. Stretch your legs forward until they are straight. Then bend your knees, push your thighs and return to your original posture. Practice repeatedly. It should be noted that the towel needs to be tightly clamped under the foot, so as to effectively exercise the thigh muscles.
Next, Bian Xiao introduces you to a practical way to exercise your legs in the gym.
Method 3: barbell squat
Keep standing, feet slightly wider than shoulders, knees slightly bent. Lift the barbell at the back to the neck position. Keep your upper body still, exert strength on your thighs and legs, and slowly squat down until your thighs are parallel to the ground. Then stand up slowly and return to the initial posture of standing with a barbell behind your body. Then repeat the practice several times.
The barbell squat described above is suitable for exercise in the gym. What if there is no way to go to the gym? Bian Xiao teaches you a way to exercise at home instead of going to the gym. It doesn't matter.
Method 4: elastic belt lifts his leg sideways.
This method exercises the muscles on the inner thigh. To practice this action, you need an elastic band first. Tie both ends of the elastic band on both ankles. When the exerciser is lying on the ground, he should first land on the left side of his body, hold his head with his left hand, land with his right hand, and exercise with the support in front of his body. Hold your left leg on the ground and try to lift your right leg. Pay attention to this movement, only your legs are moving, and the other parts remain motionless.
Stand for ten seconds after lifting, and then return to the initial state with your legs together. Then land on the right side and continue to move. Exercise on each side 10 times or so.
Many exercisers complain about leg muscle exercise, because after each exercise, you will feel sore muscles the next day and feel that these legs are no longer yours. But if you persist, you will really gain a lot, because it is really good for exercising leg muscles. Bian Xiao simply listed several benefits.
Benefits 1: increase strength
Bian Xiao has introduced that the leg is the part with the most muscle groups. When you are exercising, you will find that you always use the strength of your legs involuntarily. If we practice our thigh muscles well, we will definitely increase our strength.
Benefit 2: improve metabolic rate.
When leg muscles increase, our relative body fat rate decreases, so we look better. With more leg muscles, our basal metabolic rate will increase, which is a good thing.
Benefit 3: improve sports performance
Exercising leg muscles can enhance leg strength and improve leg strength. Most of the strength that supports our bodies is provided by the legs, which will improve the coordination of our bodies and make our natural movements better and better.
If you don't exercise your legs, you will regret it sooner or later. After listening to Bian Xiao's introduction, I hope that the majority of exercisers will stop neglecting to exercise their thighs and act quickly!