How to shape leg curves? These tips for leg training are worth a try

Some people are born with a pair of "beautiful legs", but how many beautiful women have better leg curves to create beautiful legs are the result of long-term scientific and hard training, and how to create their own leg curves has become the focus of fitness girls. The following suggestions can help you better shape leg curves in training. Let’s take a look:

　　Let’s take a look at 9 leg training suggestions from fitness coaches!

　　In order to shape the beautiful legs you dream of, you are worth a try! 　　1. Don’t ignore the warm-up exercise before training

　　Perfect warm-up exercise is as wonderful as the first bite of coffee in the morning---It is an indispensable part of scientific training. Before each training starts, we should fully warm up our body during warm-up exercise. Our hip flexors and leg muscles are often in a tight state, especially when we sit at our desks all day long. Therefore, efficient warm-up exercises are essential.

　　Warming exercises such as hip-kicking, self-weight bow walking, and side-pressing legs will congestion our muscles, warm up joints, prepare our bodies for more intense training, and at the same time reduce our risk of injury. Just a few sets of movements can achieve the purpose of warm-up.

　　If you still feel your muscles stiff after doing warm-up exercises, don't do heavy weight training immediately. Use foam rollers to massage the hip joints and relax the stiff parts.

2. Consistent lyricism

　　In order to achieve the best training results, you need to devote yourself to the training. Consistent lyricism, focus on the target muscles.

　　If you are just walking around, then this only shows two things: in each training, you do not do your best, so you will not achieve the best training results. If you devote yourself to training, you should feel the strong contraction of the target muscles in every movement you complete.

　　If you don’t feel this way during training, you may need a companion to assist you in training. Not only as mentioned above, feeling the contraction of muscles in your brain can also achieve the same goal, you can even use an empty hand to feel the state of the muscles.

　　3. Pay attention to your physical condition

　　Before starting any high-intensity training, be sure to ensure that your physical condition meets the training requirements. Leg muscles are very large muscle groups, which will affect many muscles in other parts of our body. If you train improperly, it is very easy to cause damage.

　　At the same time, the limit required for training is also very important. Any movement must be within a controllable range. Do not try weights that you cannot control. Because doing so will not only affect our training status, but may also cause some unnecessary damage. Large-weight training is safe if and only if it is scientifically effective. Therefore, we should start with small weights, master the key points of its movements in scientific ways, and gradually increase the weight after adapting.

　　In fact, it is a good idea to ask a coach or some experienced enthusiasts to conduct a systematic check of your movements every one or two months. In this process, you can slightly reduce the load, make the most standard movements as possible, and then let your companions pay attention to your Guide the movements and gradually correct the wrong movements. Avoid developing many bad habits in the early stage of fitness.

　　4. Do not reject heavy weight training

　　People often have this misunderstanding: heavy weight training will lead to excessive growth of the target muscles, making us become well-developed. For female fitness enthusiasts, if your lower body muscles are more obvious, you may reject heavy weight training, but in fact, you don’t need to worry about this. Muscle growth requires hard training and a large number of scientific diets as support. General training will not make you look well-developed.

　　In my opinion, heavy weight training will only make your legs tighter and more charming. "Leg muscles are the largest muscle group in the human body, this part The fat-burning effect of position training is also very obvious, so use heavy weight training, don’t worry about your legs becoming thicker.

5. Do composite exercises first

　　When customizing the training plan, you should arrange composite exercises such as squats and deadlifts at the initial stage of each training. This is because when performing this type of composite exercise, the body needs the most energy and consumes the most energy, and you need the fullest energy to deal with the training.

　　If you do a lot of isolated movements to train small muscle groups before performing this type of composite exercise, you will often feel a little overwhelmed when you need a lot of energy to complete these composite exercises. Compound exercises are the real meaning of your efforts. In general, this type of movement is the most helpful for your physical changes.

　　To sum up, I suggest that you should put compound movements first before doing isolated movement training. For example, before doing rope rear kick training, you should arrange squat training.

　　6. Pay attention to protection of knees

　　The knee injury is quite common among most weightlifters and amateur fitness enthusiasts. Therefore, I suggest that you must protect your knees when training lower limbs. Do not lock your knees when training to make sure your knees are aligned with your toes every time you bend.

　　If your knees often exceed your toes during training, you will often encounter some troubles and your knees will bear excessive pressure. Strength, which in turn leads to premature fatigue. When similar situations occur, you need to stop training immediately to prevent sports injuries. When performing squats or lunges, do not let your knees move forward too much.

7. Maintain the contraction of the core area

　　To protect the spine and ensure the training effect, during the training, be sure to pay attention to ensuring the tightness of the core area - especially when doing some heavy composite exercises such as squats or deadlifts. Some people may like to wear a belt during training, but I don’t think it is necessary. In fact, not wearing a belt can help strengthen our core strength.

　　8. All-round training

　　When conducting lower body training When practicing, be sure to bomb the target muscles from all angles. For example, during leg lift training, you can constantly change the direction of your toes; or change the spacing between your legs. These subtle changes will prevent us from encountering the platform period.

　　Making some subtle adjustments during training can enrich our training and make us more devoted during training.

　　9. Choose a pair of suitable sneakers

　　Don't ignore the choice of sneakers, because wrong choices may greatly reduce your exercise effect, which violates the principles of scientific training. You need a pair of sneakers that can provide you with stable support to help you perform at your best in training.

　　When conducting high-intensity training, I recommend trainers to choose Comprehensive training shoes; when conducting heavy weight training, please make sure that the shoes you wear can provide you with stable support. The simpler method is to take off the shoes.

　　The muscles on the legs account for almost 70% of the muscles in the whole body. In many sports, the legs are given priority. If you practice your legs well, you will also have considerable advantages when doing other training movements. Practice according to the above suggestions, summarize the exercises, and find the most suitable training method in the exercises, so that your leg curves will be shaped better.

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