How to exercise the leg and abdominal muscles, the method, except for running. In situ approach

Running is a way to work muscles other than the legs and arms.

In the sprint, the quadriceps, biceps femoris (thigh), gastrocnemius, soleus (calf), gluteus, core (lumbar abdomen), and back muscles are heavily involved. Especially the back muscles. You go and look at any of the top players in the world, they have very good back muscles.

On the contrary, the arm does not play much of a role.

Running does work the back, waist, and abdomen, but if you want to gain muscle growth through running, this is a bit of a mispositioning.

And the previous one is talking about sprinting (within 400 meters), not long-distance running. Long-distance running focuses more on improving the cardiorespiratory capacity.

If you're running to work on these areas, it's better to go straight to strength training.

If you want to build muscle, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

1) Half squat with weights. Stand upright with your legs shoulder-width apart. Place a gym stick on your shoulders in both hands (if you don't have one, you can cross your hands over your chest).

Then squat down until your thighs are parallel to the ground. Repeat this movement 3 sets of 20 times. 2) Lunge squat.

Stand upright with your right foot in front and your left foot in the back. The knee of the left leg is slightly bent. Then do the squat, taking care to maintain your balance as you squat.

Repeat 3 sets of 20 reps on each side. 3) Stretching movements. Stand upright with your legs together, then pull your left ankle with your left hand as close to your hip as possible and hold this position for 15 seconds, then switch to the other leg.

Stretching the legs is very important to prevent the legs from getting thicker after the workout and make the legs smooth. 4) Lie on your back and split your legs. Lie flat on the floor with your back against the floor.

Lift your legs together and upwards at a 90-degree angle to your upper body. Then spread your legs apart as much as possible and close them together, repeating this movement for 3 sets of 30 times. 5) Sit the ball.

Sit on the floor with your hands behind your body and your upper body leaning back slightly. Bend your legs, hold a ball between your knees, squeeze it inward until you are exhausted, and let go. Repeat this movement 3 sets of 20 reps.

6) Weight-bearing calf raises. You can do this movement with your bare hands or with 3 5lb dumbbells in your hands. On tiptoe, hold on top for 2 seconds, feel the calf muscles straining, and then let go.

Repeat this movement 3 sets of 30 times. Be sure to massage your calves and stretch afterwards.

Article guide Muscle exercise is not only for us people to be more beautiful, but also for health is also very good, many friends do not know how to exercise the muscles of the legs, so with the help of this opportunity, I will share some exercise methods for you, let's see! The leg muscles include the thigh muscles and the calf muscles. The thigh is divided into three muscle groups: anterolateral, posterior, and medial.

The calf muscles are also divided into anterior, posterior, and lateral groups. Among them, the quadriceps muscles of the anterior and external thigh muscles, the biceps femoris of the posterior thigh group (posterior femoris muscles), and the posterior calf muscles'The triceps calf muscle is the most important and main muscle of the leg muscles. 1. Quadriceps (1) Sitting horizontal leg press:

Warm-up exercises before high-intensity squats, safe and reliable. (2) Reclining weight-bearing leg press: It is a classic action of quadriceps concentrated training, squat due to the high pressure on the waist when squatting, and the reclining weight-bearing leg press can avoid this shortcoming, so it can be used to impact large weights.

3) Barbell squat: It is a traditional squat action, compared with the front neck barbell squat, the back of the neck squat bears a lot of weight and is safer; It can develop both the quadriceps muscles and the gluteal muscles, so it is the first choice for ordinary people. (4) Smith Squat:

The trajectory of the vertical plane of the body during the exercise of the smith machine squat is fixed by the smith machine, which is relatively safe. (5) Hack squat: It is one of the best movements for leg strength training, and it is a squat with fixed equipment like the smith machine squat.

6) Seated leg flexion and extension: It is ideal for sculpting the shape and line of the quadriceps muscles, through which the muscle lines on the front of the thigh will be clearer. (7) lunge squat:

The lunge squat can be done with both barbells and dumbbells, and is a comprehensive exercise. 2. Biceps femoris (1) Prone leg curl: It is the best isolated action to exercise biceps femoris.

2) Seated leg curl: It is an isolated movement to exercise the biceps femoris, and professional athletes use this exercise before the competition to pull out the biceps femoris like a "wire rope". (3) Standing leg curl:

The leg curl, which can only be done on one foot, is an isolated movement that exercises the biceps femoris muscles and requires specific equipment to complete. (4) Straight leg deadlift: It is a comprehensive exercise, which can make the biceps femoris reach the limit of extension.

Hehe, young man, do you worship the martial god Bruce Lee? Ever wanted to have Bruce Lee's body? If you have an idea, congratulations.

I won't copy those, I'll just teach you one of the most economical, simple, and practical solutions on the planet: one, run, leg presses, push-ups, run, kick, walk, breathe, heartbeat, go home, wash, eat or sleep. The premise is to have strong willpower to persist in ......!

Second, after three months of basic exercises, the next thing is the accuracy of the legs, first of all, you find a fixed object to hang an iron ring, the diameter of the iron ring can almost cover your feet, generally 20 centimeters. The hoop hangs at a slightly higher height than your waist......Rise slowly! Now all you have to do is kick your legs, kick your toes into the hoop quickly and retract quickly, and take your time ......Hold on until you can kick your leg quickly into the hoop and quickly retract it without touching the edge, then congratulations on your practice, this is kung fu!

Three, you have been persisting for half a year, you already have kung fu, and you can't be complacent! In order to make you more perfect, the next three months are the upper body training: push-ups should be supported with fists!

You hang a piece of cloth on a stationary object, and about a fist behind the cloth is a sandbag or a slightly wrapped pillar or wall. All you have to do now is face that piece of cloth and stare at the cloth punching the sandbag or the pillar or the wall! Three months later, you'll be Bruce Lee's protégé!

I promise you: After a year, you can completely ignore the existence of ordinary people, and you can disdain small martial arts schools and ordinary soldiers within one-on-one or three! Hehe......I'm not going to fool you!

If you don't use equipment, you can train your leg muscles in the following ways:

1) Frog jumping, training thigh and calf muscles, of which the thighs are the mainstay, 20 per group is recommended; 4 sets at a time, 3 times a week.

2) Feel high in situ. Train the calf muscles, 50 reps per set are recommended; 3 4 sets, 3 times a week, it doesn't matter if you practice with frog jumps.

3) Leg lift exercises. The NBA's common way to practice muscles is to alternately lift your foot on a step (50cm) or stool, step on it, and then take it off for another foot.

4) Horse step training. Train muscular endurance.

5) Long-distance running training, training muscular endurance, it is recommended to be more than 2000m each time, 2 times a week.

If you use equipment, you can also use squats, leg lifts and other methods, you are still young, it is not recommended to do more equipment.

Running fast has nothing to do with leg strength, running is aerobic exercise, so you have to start with that. Practice slowly and slowly build up your heart and lungs. Leg muscles:

Squats (thigh muscles), ball of the foot telescopic (calf muscles). Usually participate in more sports, in fact, everything is solved!

It's definitely going to be running, and the method is generally to take it step by step, and it's good to take it slowly.

Jump rope stretches ligaments.

Cycling is a good way to train your legs.

If you have the conditions to go to the gym, if you don't have the conditions, you can practice more squats and frog jumps!

Foot pad exercises, high leg lift exercises.

6 ** movements to work the leg muscles.

The thigh muscles are also divided into different parts, so they can be trained in a targeted manner.

Different ways of running can also have different effects on thigh muscle building.

1) The muscles that connect the back of the thighs to the buttocks can be practiced by changing the core plank 2) The back of the thighs can also be connected by squats or weighted squats.

3) The muscles on the front of the thigh can be exercised by sitting against the wall for a certain period of time, and of course it works well if it is used on the equipment in the gym.

4) Dynamic exercises can frog jump or baby steps with multiple groups, and the effect is very good.

It is important to train your thigh muscles and pay attention to the front and back stretches.

Squatting, cycling, and weight-bearing can all exercise leg muscles...I recommend that you better run...There are many benefits to running....

(1) Stand with your feet together, stand straight, move one leg back half a step, and then bend your upper body forward, without bending your knees, so that your fingers can touch the ground, and so on, 15 or 20 times in a row. This movement can make the thighs and knees line graceful and soft, and make the left and right legs even. (2) Facing the wall, stand at a distance of 30 cm, take one leg back half a step, open the heels, let the toes face inward, press your hands against the wall, hold your chest up, protrude your hips back, bring your knees together, and bend your legs.

Do 20 to 50 reps in a row. This action can make the femoral joint have a rotation, can cure the uneven problem of the legs, and can make the leg line beautiful. (3) Sit down, tie the upper part of both knees with a strip of cloth, hold the calves with both hands, keep the knees of one leg and the knees of the other leg flat and high, and then use both hands to bend the body so that the chin touches the knees, and do this movement 20 30 times in a row.

Frog jumps, squats, weighted squats.

Thighs: Do squats.

Do it in groups according to your leg strength.

Stick to it every day. Do it to exhaustion.

After the strength of the legs increases.

Straighten one leg.

Parallel to the ground.

Do squats on one leg.

You may not have a good balance at first.

Start by holding on to a table or chair.

Do it alternately. Calves: First, find a staircase or a book to put on your feet, and then only put your toes on them, with your heels not touching the ground or padding.

Raise your toes to the highest point and slowly lower them.