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Newbie's Guide: How to Practice Leg Muscles for Beginners in Fitness
Reader asked: "I would like to ask how the feet can become thicker? Because I exercise my upper body and my legs look very thin (thighs and calves are all), can I give you some advice?"
No problem! For many thin friends, they all want to make their legs thicker, at least they won't be laughed at as many as girls' legs or chopstick legs. This article will give novice friends four guidance to train their feet, so that everyone can increase the muscles of their legs as soon as possible!
1. The four major muscle groups in the legs can be mainly divided into
a. Glutemaximus
b. Quadriceps
c. Hamstick
d.Calp muscle groups
2. Training method
Fitness room
Every leg training, be sure to train the above 4 muscle groups so that the effect can be noticed. For novices, it is best to do 4 sets of each movement, with a weight of 15-12RM (that is, it is necessary to complete 12-15 movements in the correct posture, and it should be very difficult to finish 2-3 strokes). The rest time between groups is 2 minutes. Please refer to the following recommended training plan:
Leg training for novices
Operating target muscles
1 Leg Extension (leg extension) Quadriceps
2 Leg Curl (thigh flexion and extension) Hamstring
3 Squat Machine (squat machine) Glutemale, Quadriceps, Hamstring
4 Dumbbell Deadlift (dumbbell deadlift) Glutemale, Quadriceps, Hamstring
5 Leg Press (leg pedal) Glutemale, Quadriceps, Hamstring
6 Standing Calf Raise (stand stands up) Calf muscle group
(Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan to follow")
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