How to train thigh muscles? Of course, there are many training methods. Among these training methods, some methods are very effective, and some methods are more general. I believe some people still know what the thigh muscle training methods are. So, what are the effective thigh muscle training methods? Let’s find out together!
1. Barbell Squat
Everyone is familiar with the action of barbell squat. I won’t explain too much about this action here, but there is one thing to note. When doing barbell squat, you need to master the angle of squatting. When squatting with the knees at an angle greater than 90 degrees, it exercises the quadriceps femoris muscles on the front of the thighs. When squatting with the knees at an angle less than 90 degrees, it exercises the biceps femoris muscles on the back of the thighs. Leg muscle training methods
2. Seated machine leg flexion and extension
This action is exercised with fixed equipment, mainly to exercise the quadriceps muscles of the thighs. The fixed equipment for the movement route has been set, and secondly, it is a single-joint action. Therefore, when practicing, you only need to master the weight suitable for your leg muscle exercises.
3. Seated machine leg press
This action is also performed with fixed equipment, a bit like a barbell squat. When practicing, pay attention to the angle of the leg and knee bend. Less than 90 degrees mainly exercises the biceps femoris and gluteus maximus of the legs, while greater than 90 degrees mainly exercises the quadriceps muscles of the legs.
4. One-leg carrot squat
The one-legged carrot squat is similar to the lunge. First put one foot on the chair, with the instep of the foot against the chair. The front foot is a big step away from the back foot, the toes point 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 your knees not turning in or out (parallel to the front), and place your weight on your back foot. When squatting, try not to let your front feet go past your toes to avoid putting too much pressure on your knees.
Recommendation: 10 to 15 times with one foot per group, 2 to 4 groups, resting for 1 minute between groups. legInternal muscle training methods
5. Kick towards the sky
Put your hands on the ground and kneel on your feet naturally. Stand in a straight-up position, with your hands slightly wider than shoulder-width apart. Keep your lower back straight and your body parallel to the floor.
Lift your feet with the soles of your feet facing upwards. Remember to maintain the angle of your knees and use the power of your hips to push upwards. At this time, the body is still parallel to the ground, the soles of the feet are still pointing upward, and the knee joints are slightly bent. After pedaling to the limit, slowly lower your feet.
Recommendation: 1 group of 10 to 15 times per group, 2 to 4 groups, rest for 1 minute between groups.