Leg muscle building training methods No need to practice randomly

There are many training methods for how to increase muscle in the legs, and some people will choose training methods based on themselves. Of course, it is good to choose the training plan first. This is beneficial to the training of leg muscle building. So, what is the training method for muscle building in the legs? Let’s learn about the training method for muscle building in the legs.

1. Weight-bearing squat

　　　Place the barbell 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 bent, stop for a while, stretch the legs with the contraction force of the quadriceps, and tighten the quadriceps, and stop for a while. Then squat again. There are two ways to breathe in this action: under light load, exhale when squat and inhale when standing up; under heavy load, inhale first, then inhale immediately Squat, exhale before standing up, then inhale and stand up. During the exercise, when doing the last few squat movements, if you breathe rapidly, 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 your calves

　　Sitting your calves, wearing iron shoes (to keep your feet dumb It is also possible to tie the bell or sandbag on the feet), use the contraction force of the quadriceps to straighten the calf, and tighten the quadriceps to force it, stop, and then put it down and rework. Inhale when the calf is straightened, and exhale when the calf is lowered. The mind should be focused on the quadriceps. The two calfs can be straightened at the same time or can be straightened alternately. Bend the calf on the stool, wear iron shoes (tie dumbbells or sandbags on the feet), and use the contraction force of the biceps to make the two small Bend the legs to the thighs at the same time, and the biceps femoris tighten tightly. Stop and then put them down and rework. Inhale when bend 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, standing on the 10-cm thick wooden board, and the heels exposed. Lift the heels with the contraction force of the calf triceps to make the calf triceps vigorously Tighten, stop for a moment, and fall down until it is lower than the wooden board and cannot be lowered. Then do it again. Inhale when lifting the heel and exhale when falling down the heel. The mind should be focused on the triceps of the calf. The wooden board is placed under the feet to fully stretch the triceps of the calf. In this way, when lifting the heel, you need to spend more strength to exercise the calf triceps more thoroughly. The movement is the same as the weight-bearing squat, just squat and When standing up, you should use your toes to carry weights. When your legs are fully extended, put down your heels to relax your calf triceps, then lift your heels and support your body with your toes to perform movements. Inhale when standing up, exhale when squat, and focus on your calf triceps.

4. Sitting posture, carry weight and lift heels

　　Sitting posture, place the barbell on your thighs, close to your knees, hold the bar with both hands, and step on the soles of your feet 10 cm thick On the wooden board, the heels are exposed. Lift the heels to tighten the triceps of the calf. Stop for a moment, and the heels fall below the board until they cannot be lowered. Then do it again. Inhale when lifting the heels and exhale when falling down.

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