< span style="font-size: 14px;">Yesterday we talked about the importance of leg muscles. Today I will officially take you into the gym to exercise our leg muscles. The following are common exercises for exercising legs in the gym
[Strengthen your foundation, Today is your leg training day】Have a pair of indestructible legs like Usain Bolt
Why use leg muscles as a criterion? Quite simply, leg muscle training is the most difficult and torturous! Many bodybuilders are afraid of hardship and fatigue, so they put leg training aside and usually only do some upper body training movements. The result is of course extreme lack of coordination between the upper and lower bodies.
In fact, leg training is of great benefit to a bodybuilder. First of all, it will give people a kind of beauty enjoyment from the appearance. Secondly, when the "foundation" below is strong, the "building" of the upper body will be easier to develop. Also, the legs are the most frequently used part of the body in daily life. When your muscles are developed, the burden on other parts of your body can be reduced accordingly - including your heart.
Also, leg muscle development is also helpful for those who want to lose fat. The key to losing fat is to establish a negative caloric balance - that is, calorie consumption is greater than calorie intake! Aerobic exercise is the best fat-reducing exercise and can consume a lot of calories, but the development of leg muscles can also "add bricks and tiles" to your fat-reducing plan - the more developed the leg muscles are, the faster the basal metabolic rate will be, and the consumption will be higher. The more calories!
Moreover, almost all aerobic exercise is based on leg movements, such as running, climbing, stair running, skipping rope, elliptical machine, and stationary bicycle. The strong one inside. ...If you want to increase the amount of aerobic exercise without injury or less injury, then developing leg muscles is a must
Since well-developed legs are so important, how should you train to have strong legs? Take a look at the tutorial below
Put the two ace movements of squats and walking lunges in the first two position, striving to stimulate the buttocks and legs to the maximum extent! Next, do targeted training on the second and fourth thighs to deeply carve the leg lines, making them as deep and clear as a racehorse’s legs! Finally, do some jumping and speed exercises to comprehensively improve system performance! Remember, legs are more important than anything else!
Barbell Squat
In a standing position, place the center of the barbell at the junction of the pectoral muscles and the clavicle (in front of the supraclavicular fossa). Hold the barbell with your palms facing each other and touching each other, keep balance on the left and right, and keep the elbow joints downward; the movement requirements and attention points for squatting and standing up are the same as "Barbell Squat
Since the center of gravity of the barbell is in front of the chest, it is more conducive to strengthening the thigh muscles. Use force. This training movement does not use as much weight as the barbell squat, but it can stimulate the thigh muscles from a different angle than the barbell back squat.
Do 3 sets of 6-12 times each, gradually. Increase training weight and reduce training times