Legs are the parts that every bodybuilder must practice, so-called? If you don't practice your legs, you will regret it in the end. Hands are two doors, and you still hit people with your legs? It can be seen how important legs are to a person's athletic ability, and strengthening leg training is a compulsory course for people who like sports and fitness.

If your legs have no strength, don't do large-scale exercise. Even the most common running events can do harm to your legs, so exercisers must strengthen leg exercises. Strong leg strength can not only enhance a person's basic sports ability, but also better protect the legs from sports injuries and reduce the wear and tear of bones and joints caused by sports. Therefore, if athletes want to avoid the sequelae left by leg movements after middle age, they should strengthen the muscle protection of their legs.

Today, Bian Xiao recommended a set of leg muscle training for everyone, which can effectively help everyone to enhance their leg muscle strength. Not only athletes need to strengthen leg muscle strength, but even ordinary people should strengthen leg muscle training when they are young. Because all the weight of the human body is concentrated in the leg, due to long-term wear and tear, the leg has become the aging part of human ancestors, and bone calcium loss is serious after middle age. It will cause serious leg strength failure and seriously affect a person's ability to move. If you often strengthen the exercise of leg muscle strength, you can effectively avoid these situations. Strong muscles can effectively protect the skeletal joints of the legs and prevent calcium loss (people over the age of 30 must pay attention to calcium supplementation, and calcium supplementation should be early). So everyone should take good care of their legs while they are young.

The following five movements strengthen leg training, and each movement is done in 3-5 groups, with each group resting for 60 seconds and each movement resting for 90- 120 seconds.

Preheating and activation actions are very important and cannot be ignored. In order to reduce the probability of leg injury in training and activate leg muscles quickly, elastic belt was used for 2 groups in each movement, each group was 15.

Action 1: Raise your legs at a large distance and use weight training. A * * * for three times, each group for 10- 12 times.

In the second movement, the equipment lifts the leg at a narrow distance, and the training method of increasing weight is adopted. A * * * for three times, each group for 10- 12 times.

Three barbell hard drawing, using incremental weight training method, do five groups one by one, each group does 8- 10 times.

Action 4: Bend your legs, and do five groups one by one by increasing your weight. Each group does 10- 12 times, mainly to slowly contract and deeply feel the stimulation.

Exercise 5: Leg flexion and extension, using incremental weight training method, do five groups once * * *, and each group does 10- 12 times, mainly to slowly contract and deeply stimulate the sensation.