Strengthen your foundation, today is your leg training day

Yesterday we talked about the importance of leg muscles. Today we will officially take you to the gym to exercise our leg muscles. What we bring below are common movements for the gym to exercise our legs

　　【Strengthen your foundation, today is your leg training day】 Like Bolt, you have an invincible pair of legs

Why use leg muscles as a measure? It’s very simple, training of leg muscles is the most difficult and tormenting! Many fitness workers are afraid of hardship and fatigue, and put their leg training aside, and usually only do some upper body training movements. The consequences are of course extremely inconsistent with the upper and lower body.

　　In fact, leg training is very beneficial for a fitness practitioner. First of all, it will give people a beautiful enjoyment from the outside. Secondly, the "foundation" below is stronger, and the "building" of the upper body is easier to develop. In addition, the legs are the most frequently used body parts in daily life. Its muscles are developed, which can reduce the burden on other parts of the body accordingly - including your heart.

　　In addition, the development of leg muscles is also helpful for those who want to lose fat. The key to fat is to establish a negative calorie balance - that is, the calorie consumption is greater than the calorie intake! Aerobic exercise is the best fat loss exercise, which can consume a lot of calories, but the development of leg muscles can also "add bricks and tiles" to your fat loss plan - the more developed leg muscles, the faster the basal metabolic rate, and the more calories it consumes!

　　Also, almost all aerobic exercise is based on leg exercises, such as running, climbing, running stairs, jumping ropes, elliptical machines, and fixed bicycles are the strongest among men... If you If you want to strengthen the amount of exercise for these aerobic exercises, and not get injured or get less injured, then it is necessary to develop leg muscles

　　Since developed legs are so important, how should you train to have strong legs? Check out the tutorial below

Put the two ace movements of squats and stomp walking in the first two, and strive to maximize the stimulation of hip legs! Next, do targeted training for thigh 2 and thigh 4, deeply carve the leg lines so that their lines are as deep and clear as horse racing legs! Finally, do bounce and speed exercises to comprehensively improve system performance! Remember Legs are greater than anything else!

　　Barbell squat

　　Stand upright, place the center of the barbell lever at the junction of the pectoral muscles and clavicles (in front of the supra clavicle fossa), and hold the barbell lever with both palms facing each other, maintain balance on the left and right, and the elbow joints are downward; the requirements and attention points for squatting and standing are the same as "barbell squats" because the center of gravity of the barbell is on the chest, which is more conducive to the force of the thigh muscles. This training exercise is not as heavy as that of the barbell squat, but it can stimulate the thigh muscles from an angle different from the back of the barbell neck squat.

　　Do 3 sets, 6-12 times per set, gradually increase the training weight and reduce the number of training times.

[Related recommendations]

　　Leg muscle training, cycle training method to strengthen leg muscle strength

　　Top fitness male model Greg Plitt Hell-style Pectoral Muscle Exercise Tutorial (V): Leg Muscles Chapter

　　How to exercise leg muscles, complete collection of leg muscle exercise methods

3 pages in total: Previous page 123Next page