How do you train your leg muscles? Do you have any good ideas?

Leg strength is something every athlete should train. With strong leg strength and comprehensive quality, you can make a qualitative leap. Athletes with stronger legs can improve their overall speed.

But many people don't have good leg strength training, or the training is not in place, so the effect is not very ideal.

1. Squat to do strength training.

Stand upright with your feet slightly wider than your shoulders. Toes facing forward. Don't stiffen your knees.

This is a typical thigh strengthening exercise that works the tendons of the hind leg and quadriceps of the front leg. If it's not in your daily routine right now, make it your daily routine right away. Squats can be done without weight, or with barbells or dumbbells.

If you use dumbbells, pick them up with both hands and place them in front of your ribs. Hold the position, squat, and place dumbbells on your heels, not your front feet. Bend your knees and tilt your hips back and down as if you were sitting in a chair until your thighs are parallel to the ground.

Then slowly return to the standing position. Repeat this process 15 times, take a break, and twist it. Do this 3-5 times a week to build strong thighs.

2. Do straight-leg deadlift training.

This training is for your leg tendons. For this exercise, you need two dumbbells, a balance ball, or a barbell, and you can lift 10 times in a row. Stand with your feet shoulder-width apart. The weight-bearing equipment you use should be placed in front of your body.

Bend over and hold the load-bearing device. Don't bless your knees, your knees should be straight. Straighten your back while lifting weights. Bend down again and put the weight back on the ground. Repeat ten times, then rest, and do two more sets.

3. Lunge squat.

This is one of the main means by which weightlifters practice the strength of the muscles of the lower limbs. Slowly, this movement gradually incorporated into various fitness classes. The lunge squat is one of the few exercises where the leg posture and strength are symmetrical.

When a person is moving and standing a lot, their legs are symmetrical and therefore have a high training value.

1.Cycle. Long-term exercise on cycling can improve muscle strength and endurance in the lower limbs.

In sports, the blood supply to the lower limbs is more due to the redistribution of blood, and the changes in heart rate also vary depending on the pedaling speed and the undulation of the terrain. This repetitive exercise increases the contractility of the heart muscle and the elasticity of the walls of blood vessels. It is beneficial for the blood circulation of the lower limbs of the sun.

The management of the nervous system of the lower limbs can also be more coordinated and accurate as a result of the exercise.

2.Swim. Swimming can exercise the muscles of the whole body, in the water due to the action of buoyancy, most of the joints of the body are basically not forced, mainly relying on the strength of the muscles in the exercise, which not only exercises the body, but also protects the joint tissue to the greatest extent.

To exercise the strength of your leg muscles, you can do more walking, jogging and other exercises every day. It's okay to do movements such as kicking a ball, and if you have perseverance, you can run long distances every day, which will help strengthen your legs.

1. Running is a simple and easy way to practice legs, but the pressure on the knee joint is very great, and we need to pay attention to whether our thigh muscles and the strength of the knee joint can withstand the running time. The best way to do this is to strengthen your leg muscles first, followed by running exercises, alternating and reinforcing each other.

2. Squat for strength training: stand with your hands straight. Spread your legs apart, keeping your knees slightly bent. Squat until your knees are bent at right angles. Keep your back straight, move your hips back with your hand cracked, and keep your knees slightly bent as you return.

3. Jumping squat: Jumping squat is 3 jumps to count 1 time, the squat posture is the same as the squat, and the starting posture is the beginning of sitting. Jump, 2 jumps higher than the prepared position, and the last time you sit at the same height as the ready move.

1. Squat, squat is a form of physical exercise, the standard of squat, keep the waist and back straight, and the hip joint is lower than the knee joint. Incorrect technical movements can cause damage to the knee joint.

2. Lunge squat: lunge is the most important training action of the acacia acacia, and it is also an important auxiliary training item for weightlifting. The lunge squat is one of the few rare exercises with asymmetrical leg position and force.

The legs are asymmetrical in the presence of movement and a lot of standing, so it has a high training value.

3. Squatting against the wall: Static squatting is mainly to exercise the strength of the quadriceps muscles. You can increase the strength of your legs and maintain your knee joints, with your back against the wall, it is best to keep your thighs and calves at 90 degrees, keep your back close to the wall, don't bend and hunch, and persist until you are exhausted.

If you want to build the muscles and strength of your legs, the increase in strength leads to the growth of muscles, which in turn promotes the increase in strength. It can be a quadriceps muscle exercise in the legs, a biceps femoris exercise, or an exercise of the calf muscle groups.

1. You can do squat training.

When squatting, keep your chest straight and your abdomen tightened, and you can do some single-leg jumps without bowing your head, which can effectively exercise the explosive power of your calves and exercise the muscles of your calves. Exercise must be moderate and gradual. For the exercise of calf muscles, mainly standing and sitting calf raises, if you want to exercise muscles, you must have enough sets and enough weight.

2. Push-ups can be performed.

It is mainly a stiff brace with straight legs and a flexed extension with a prone leg. For the exercise of the hip muscles, you can use squatting, and the exercises of the calf muscles mainly include standing heel raises and seated heel raises. If you want to build muscle, you must have enough group and enough weight.

Take the cumulative weight-bearing method, stick to it every day, and improve your leg muscles and strength.

If you want to get a good leg muscle and strength workout, you should know that in fact, the two are inextricably linked. The growth of strength leads to the growth of muscles, which in turn promotes the growth of strength.

3、.Standing and seated calf raises.

The purpose of the exercise is to improve the strength of the calf muscles and the strength of the Achilles tendon. Stand on both feet, stand on the edge of the steps, face the steps, with the instep hanging down, with the wall as the support, the ankles, knees, and hips in a straight line, with the sun of the feet as the support, lift the body through the toes, and slowly control the lowering after standing.

Seated with heels raised, i.e. sitting on a stool, standing on a tannin pad with the sun on both front feet, bearing the week and barbell on the knees and holding them with both hands to prevent slipping. Then breathe, use the contraction power of the triceps calf muscles to lift the heel to the highest position, tighten the hind leg muscles sufficiently, pause for two to three seconds, exhale, slowly lower the heel, then recover and repeat the exercise.

You can skip rope, when you jump rope, you can make the calf muscles have a very good movement, you can make the calf muscles more powerful, and you can also run with weights, so that the legs can get a very good exercise, and the calf muscles can be more developed.

You can go out for a walk, take a walk, or jog and play basketball, which can effectively exercise your calf muscles; I think it's better to do some yoga or do some jogging.

You can choose to climb stairs, jump rope, run, play basketball, play football, you can choose to raise your legs high, you can exercise the calf muscles, you can also choose a standing long jump or push-ups.

You can choose stretching, jogging, yoga in life, planks, calf muscles, and leg raises.

Many people think that to build muscle, you have to exercise every day, but this is not the case. Overexercising will lead to muscle fatigue and prevent the legs from getting bigger and stronger. Plan to exercise your legs only 2 to 3 times a week, taking turns working different muscle groups, including muscles, arms, back, chest, and other areas on non-leg days.

It's important to make sure you're working your legs as well as your other muscles. Don't neglect the rest of your body!