How to build leg muscles: try these five methods

　　The exercise of leg muscles is to ensure the basic demands of life, and of course it is also very important! So how can we better exercise leg muscles? you know exercise leg muscles What are the methods? Let’s take a closer look with the editor below!

　　How to exercise your legs

　　1. Reclining weight-bearing leg press: The main exercises are the quadriceps and gluteus maximus muscles to beautify the curves of the buttocks and legs. Inhale, push your legs up the resistance plate diagonally until your legs are fully straightened. At the same time, try your best to contract the quadriceps muscles, and slowly bend your knees to let the resistance plate drop to the pre-set height.

　　2. Barbell Squat: Head up, chest straight, back straight； After the scapula is retracted, place the bar on the bulging trapezius and deltoid muscles, and use sponges, towels and other cushioning materials as cushions. ； Raise your arms sideways and hold the bar with both hands for stability. ； The distance between your feet is generally the same as shoulder width. After getting ready, inhale deeply while slowly bending your knees to control the squat. When squatting, the direction of the knee joint is in the same direction as the toes. Squat until the thigh is parallel to the ground or slightly lower than the knee.

　　this barbell squat At this stage, focus on exerting force on your legs and exhale at the same time.； To raise your head, imagine kicking your legs to push your head upward instead of raising your buttocks first and then straightening your waist. ； The center of gravity should be kept stable throughout the squatting process and the feet should not move. ； After the body is upright, continue to exert force on the quadriceps to keep the knee joint hyperextended for 1-2 seconds.

　　3. Seated leg curls: Sit on the leg curl machine, hook your ankles against the bar, lean your back against the board, and hold the bench bar with both hands. Curl your calves forcefully backwards, pause for a moment when your biceps femoris is tightened, and then slowly return upwards with control. When bending your calves backwards and exerting force, do not leave your buttocks off the seat cushion to avoid borrowing force.

　　When curling, the angle between the upper and lower legs should not be less than 60 degrees, otherwise the quality of the movement will be affected. When the calf is restored, do not fully straighten the legs and do not lock the knee joint to prevent injury.

　　4. Standing heel raise: Main exercise areas: triceps surae (gastrocnemius, soleus). Hold the barbell with both hands wider than the shoulder width, place the barbell behind the shoulders, place the front half of the soles of the feet on the foot pads, stand on tiptoes to reach the highest point, stay for one second, and then slowly return to the original position. Repeat the exercise.

　　5. Straight-leg deadlift: Stand with your feet spread apart, slightly narrower than your shoulders. Bend your knees slightly (note that the straight leg in "straight leg deadlift" does not mean straight, but a straighter leg compared to the other "bent leg deadlift"). When doing deadlifts and other heavy movements, most of the "standing upright" requires bending the knees slightly (in order to protect the lumbar spine and knee joints), bending forward, and paying attention to keeping the back straight during the entire movement. Hold the bar with both hands with an upright and underhand grip, slightly wider than shoulder width. Don't bow your head. (Reference website: Fitness bar)