10 Leg Muscle Exercise Methods Teach you how to exercise leg muscles

Everyone knows that each exercise has its own exercise parts. For example, the weight-bearing squat mainly exercises the leg muscles, so when we are exercising, we can choose the movements according to our needs. I believe many people don’t know the leg muscle training method. So, what are the 10 kinds of leg muscle training methods? How to exercise leg muscles? Let’s take a look together.

1. Weight-bearing squat

　　The barbell is placed on the back and forth of the neck and shoulders, hold the horizontal bar with both hands, stand upright all over the body, straighten the chest and abdomen, and keep the waist and back muscles tense. Then flex the knees and squat until the knees are fully bent, stop for a while, stretch the legs with the contraction force of the quadriceps, straighten the legs, and make the quadriceps tighten and stop for a while. Then squat again. There are two ways to breathe in this action: under light load, when squatting Exhale and inhale when standing up; under heavy load, inhale first, squat down, exhale before standing up, and then inhale. During the exercise, when doing the last few squat movements, if breathing is rapid, you can also breathe quickly several times in a row after standing up to inhale more oxygen. When doing the movement, you should focus on the quadriceps. This movement can also be practiced by holding dumbbells in both hands or carrying sandbags or rice bags on your shoulders.

2. Sitting the calf

　　Sitting the calf

　　Sitting the calf, wear iron shoes (it can also tie dumbbells or sandbags to your feet), straighten the calf with the contraction force of the quadriceps, tighten the calf, stop for a while, and then put it down and rework. Inhale when stretching the calf, and exhale when putting down the calf. The calf can be straightened at the same time or can be stretched alternately. Sleep on the stool, and wear iron on the feet Shoes (it is also possible to tie dumbbells or sandbags to your feet), use the contraction force of the biceps femoris to make both legs bend to the thighs at the same time, and the biceps femoris tighten tightly, stop, and then put down and rework. Inhale when bending the calf and exhale when put down. The mind should be focused on the biceps femoris.

　　3. Upright weight-bearing heels

　　Hand holding the barbell on the back of the neck and shoulders, and both feet stand on a 10-cm thick wooden board, and the heels expose the wooden board. Lift the heels with the contraction force of the calf triceps to make the calf triceps femoris tighten, stop, and fall until it is lower than the wooden board and cannot be lowered. Then rework. Inhale when lifting the heels and exhale when falling down. The mind should be focused on the calf triceps. The wooden board is placed under the feet to fully stretch the calf triceps. Inhale when lifting the heels, so that the calf triceps need to be more The great force allows the calf triceps to be more thoroughly exercised. The movements are the same as the weight-bearing squats, except that when squatting and standing, you use your toes to carry weights. When your legs are completely straightened, put down the heels to relax the calf triceps, then lift the heels and support the body with the toes to perform movements. Inhale when standing up, exhale when squatting, and focus on the calf triceps.

　　4. Sitting position, lift the heels

　　Sitting position, place the barbell on the thighs, close to the knees, hold the bar with both hands, step on the 10 cm thick wooden board, and the heels expose the wooden board. Lift the heels, make the calf triceps tighten vigorously, stop for a while, and the heels fall below the wooden board until it cannot be lowered. Then do it again. Inhale when lifting the heels and exhale when dropping the heels.

5. One-legged carrot squat 　　The movement of a one-legged carrot squatting is similar to the lunge. First place one foot on the chair, with the instep facing the chair, the front foot is one big step away from the back foot, with the toes facing forward, and the body is straight.

　　When squatting, keep your body stable, straight up and down, and feel a line above your head pulling you. Pay special attention to not opening your knees inward or outward (parallel toward forward), and place the center of gravity on the back foot. When squatting, try not to exceed the toes to avoid excessive pressure on your knees.

　　Suggestions: 1 foot in each group is 10 to 15, 2 to 4 groups, rest for 1 minute between groups.

6. Pushing towards the sky

　　Support the ground with both hands, and kneel naturally. In a stance of lying on the ground, the width of your hands is slightly wider than your shoulders. Straighten the lower back, and the body is parallel to the floor.

　　Release your feet, and your soles are facing upwards. Remember to maintain the angle of your knee joint and use the strength of your hips to push upwards. At this time, your body is still parallel to the ground, your soles are still slightly bent towards the top, and your knee joints. After reaching the limit, your feet slowly lower.

　　Suggestions: 1 group of 10 to 15, 2 to 4 groups, rest for 1 minute between groups.

　　7. Horizontal legs bent

　　Initial posture: (The person who does the action is A, and the person who loses is B) A lie on a large bench, holds the long bench tightly with both hands, B stands on one side of A facing foot A, and presses his hands on the left and right heels of A respectively.

　　Action process: A bends his calf forcefully, and B applies certain resistance in the opposite direction, but does not stop A's movement, wait for A to bend his legs to Extremely, B pushes A back to the initial position with force and performs it repeatedly.

　　Movement function: Mainly exercise the semimembrane muscles, semi-tendents, biceps femoris and gastrocnemius muscles of the back thigh group.

　　Key points of action: A and B should cooperate to make the movements even and smooth, do not rise and fall violently, and do not stop the movements.

　　8. Lungstep exercise

　　Lungstep exercise will make you very helpful to each of your thigh muscles, but the premise is that the movements must be done correctly. It is not easy to do the correct movements. Therefore, it is best to ask a gym coach or watch videos online to guide you through the Internet. Keep your knees at 90 degrees of lunge exercises frequently.

　　9. Stand up heels

　　Calp muscle exercises , This exercise can be performed anywhere, find a step or uneven road surface or a stepping block in the gymnasium. Stand in that higher place, use your toes and heels to touch the lower place. Rely on the wall to maintain balance, and move your heels up and down at a steady movement speed.

10. Sit-style heel lifting

　　Sitting on a stool, stand on the cushion wood with both feet, carry weights or barbells on both knees, hold them with both hands to prevent them from sliding. Then inhale, use the contraction force of the calf triceps to tiptoe to the highest position, tighten the calf muscles completely, stop for 2 to 3 seconds. Exhale and slowly put down the heels to restore. Repeat the exercise.

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