Which type of exercise is suitable for exercising the leg muscles

One hundred push-ups a day.

For men, many people want to have a strong body, in order to exercise the muscles on the thighs, many people have tried a lot of methods, so, what are the ways to exercise the thigh muscles? Below I will introduce you to a few common methods.

1) Seated horizontal leg press: warm-up exercise before high-intensity squat, safe and reliable.

2) Reclining weighted 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 weighted 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 large 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 front of the thigh will be made. Muscle lines are more defined.

7) Lunge squat: Lunge squat can be done with barbells or dumbbells, which is a comprehensive exercise.

8) Prone leg curl: It is the best isolated movement to exercise biceps femoris.

9) Seated leg curl: It is an isolated action to exercise the biceps femoris, and professional athletes can use this exercise to pull out the biceps femoris like a "wire rope" before the game.

10) Standing leg curl: A leg curl that can only be done on one foot, is an isolated movement that exercises the biceps femoris muscles and requires specific equipment to complete.

If you want to exercise the muscles on the thighs, you must not only choose a professional method, but also do it for a long time.

For exercising calf muscles, there are several ways to do it:

First, the standing calf raise, which aims to improve the strength of the calf muscles and the strength of the Achilles tendon. Stand on tiptoes, stand on the edge of the steps, face the steps, hang the back of the heels, support the wall, keep the ankles, knees and hips in a straight line, use the forefoot as the support, lift the body through the toes, stay for a while, and then lower it slowly and controllably. Method of Practice:

Ten reps is a group, a total of two sets, and you can rest for two minutes between sets.

Second, sit on the stool, with the soles of your forefeet standing on the mat, and carrying weights and barbells on your knees, holding them with both hands so that they do not slide. Immediately breathe, with the contraction force of the triceps muscles of the calf, the heel is lifted to the highest position, the muscle groups of the hind leg are completely tightened, stop for two to three seconds, then exhale and slowly lower the heel, then restore, and repeat the exercise.