There are some training methods for
leg training, and the training effect of these training methods is very good. At the same time, these training methods have certain benefits. I believe someone still knows about the men’s leg training program. So, what does a men’s leg training program look like? Did you know? Let’s find out together below!
Lie on your back and raise your legs
The action of lying on your back and raising your legs is to exercise our legs It is a very effective muscle movement that is also relatively simple and can be completed without any equipment. At the beginning, we need to lie on our back on the yoga mat, with our legs naturally relaxed and close together. With arms at our sides, we can begin the movement when we are ready. Use the strength of the waist and abdomen and the strength of our legs to support our legs and push up. The higher we can lift, the better. Keep our legs together and straight at all times, and try to keep our waist off the ground. After reaching the limit, we can put the legs back and start the action again.
Squats
Squats are a very effective exercise for our legs, and they are also very simple and easy to do. At the beginning, we open our legs shoulder-width apart, straighten our back, chest and abdomen, and place our arms on both sides of the legs. At the beginning of the action, we start to do squats, and keep repeating the squat and rise movements, completing 3 groups at a time. , each group can perform 30 to 50 movements. If we want better exercise effects, we can choose weight-bearing squats.
Stiff-leg deadlift action
The straight-leg deadlift is a very effective leg training exercise that requires equipment. We can choose a barbell to complete it. At first, we place the barbell in front of the body. At this time, our legs are shoulder-width apart. At this time, we lean down and grab the barbell with both hands. At this time, the distance between our hands is also shoulder-width apart. It is important to note that our legs are always straight and cannot be bent. At this time, we adjust our breathing, grasp the barbell firmly, lift the barbell upwards with force, and at the same time, slowly stand up straight until the body is straight. At this time, the barbell is also lifted to the position of the thigh, and then we lean down and start again. Start moving.
Aerial Cycling
We are on the yoga mat, letting our body relax and lie flat. At this time, we lift our legs upward to keep our legs naturally straightened. This When the legs start to do cycling movements in the air, just like we are riding a bicycle on a flat road, complete one group for at least 1 minute, each timeYou can do 3 groups at a time. In addition to exercising the leg muscles, this action also has a certain effect on our buttocks and abdominal muscles.
Raise your legs high
At the beginning, we stand up straight and let our hands relax naturally on both sides of the body. At this time, the exercise begins, and we begin to perform leg-raising movements in a fast-paced and regular manner. Pay attention to the need to maintain 90 degrees between the upper and lower legs, and lift them parallel to the position where our thighs can be parallel to the ground. Note that the arm swing must also be in place. .
Supine leg raising action
This action requires us to lie flat on the yoga mat to complete. At first, we lie flat and relax. At this time, we bring our legs together. At this time, we move our legs Lift up and make it parallel to the ground. Try to go as high as possible. It is best to keep your butt off the ground. At this time, our waist and abdomen are also in a state of exertion, which can tighten the abdomen and exercise the buttocks. When we lift our legs to the limit, we lower them again.
Weighted Squats
Weighted Squats are the simplest and most effective exercise to exercise leg muscles. We grab the dumbbells with both hands and keep our back straight while standing. At this time, we squat with bent legs, and at the same time, we grab the dumbbells with both hands and lift them up until our arms are raised forward and parallel to the ground. At this time, the range of the leg squat is also relatively large. Next, we straighten our body upwards, stand up, and start the action again. Complete a set of 30, and perform 3 sets of actions each time.