Are you afraid of training legs?

This training has brought him closer and closer to the strongest leg!

You can tell by looking at your legs

Fear, you will lose! Every time I think of this sentence, I make myself work harder. Do you guys remember who said this sentence? Especially training legs, if you are afraid, don't continue watching, because the next training will let you have big and beautiful thighs, but it will be very difficult! If you are not afraid, carefully understand the next training techniques.

Squat

Number of groups: 5 groups; frequency: 8-12 times

Squats make you stronger?

Barbell squats are considered by many to be the most effective of all leg training. Squats are considered to be the best leg training ranked first position!

The main muscles for squat training are quadriceps, hamstrings and gluteus maximus. However, this leg training movement is actually a full-body training movement. Squat training will axially load your body's bone structure with the maximum weight. So, squatting exerts a strong compressive force on your body's center of gravity.

By squatting, you can stimulate a lot of muscle growth and increase strength gains, while also increasing bone density.

The main muscles for squat training are quadriceps, hamstrings and gluteus maximus. However, this leg training movement is actually a full-body training movement. Squat training will axially load your body's bone structure with the maximum weight. So, squatting exerts a strong compressive force on your body's center of gravity.

By squatting, you can stimulate a lot of muscle growth and increase strength gains, while also increasing bone density.

Complete the squat with knee flexion, with the lowest plane from the hip to the thigh at least parallel to the ground. Complete the squat with knee extensions and hip extensions until you stand up straight, and repeat.

Deadlift

Number of groups: 5 groups; frequency: 8-12 times

The maximum force of deadlift impact?

Deadlift is one of the best leg training, using great strength to exercise a series of muscles on the back of the leg. (Lower back, gluteal muscles, hamstrings, calves)

Like squats, deadlifts are more than just training leg muscles. They exercised their entire bodies and concentrated a lot of strength on their backs. In fact, I think deadlift is also one of the best back training.

Because you use the leverage effect to mobilize so many muscle groups in deadlift training, you can quickly pull a very heavy barbell from the ground. So if you haven't started deadlifting yet, once you start deadlifting or finish it with a Smith frame or a Hummer frame, your strength will increase rapidly and continuously.

How to do a deadlift?

Start with the barbell on the ground. Stand in front of the barbell with your feet hip-width apart. Slowly lower the body by bending the hips and slightly bending the knees, and the calf touches the barbell bar.

 

Grasp the barbell bar with both hands shoulder-width apart (hands hold upright or upside down). Keep your chest up, keep your back straight and extend your arms. Keep your hips as high as possible to avoid arching your back or lowering your chest.

By knee extension, pull the barbell to your knee height. When the barbell reaches the knee joint position, squeeze your gluteus maximus hard and lift your hips forward. Keep the barbell bar along the upper and lower legs. In turn, lower the barbell back to the ground, and also keep the barbell bar along the upper and lower legs.

Leg lift

Number of groups: 5 groups; single-sided times: 8-12 times

Stimulate the thigh muscles in all directions?

The leg lift is a great training method for the thighs, especially the quadriceps. Leg lifts are similar to squats. The main difference between them is that the leg lift is sitting and holding your hips and back while your feet are moving. However, for squats, your hips and back are in motion and your feet are fixed.

So the disadvantage of leg lift training is that you can't get full body training like squats. However, you can train your legs more directly, because you don't have to consider the balance of your body, just use the pedals to move heavy objects.

In short, leg lifts allow you to lift heavy weights, and you can gain sufficient muscle mass and muscle strength through leg lifts. If you have insufficient flexibility, then leg lifts are the perfect alternative to squats.

How to perform leg lifts?

Sit on the leg lifter, raise your legs and keep your feet shoulder-width apart, slightly stretched straight, and step on the pedals. Lift up the load and release the safety handle to release the base. Lower the weight slowly along the track, keeping your hips close to the cushion during the lifting process. At the same time, make sure your back is firmly pressed against the backboard.

Lower the pedals by knee flexion and hip flexion until your knee is bent to approximately 90°. Keep your movements standard and don't make a sharp back bow. Push up the weight with knee extension and hip extension until your legs are straight. Then repeat.

Step on weight

Number of groups: 5 groups; single-sided times: 8-12 times

Improve explosive power?

The barbell/dumbbell upper stride is a unilateral exercise, which means you exercise one leg at a time. Therefore, its most obvious benefit is that it can exercise balance and muscle symmetry. The biggest reason why this training is considered the best leg training is that it has better efficiency for single leg explosive force (or overall strength) than other leg training.

Stepping with weight allows you to exercise so much strength because it requires you to use a lot of strength and momentum to allow you to complete a wide range of motion. This training also simulates the jumping and fast running movements in ordinary life, especially for those who want to improve their leg strength (or those who want to increase the explosive power of one foot).

How to step on the barbell/dumbbell?

Stand in front of a box (or a bench) and lift the barbell/dumbbell on your upper back. Feet toes forward and hip-width apart. Keep your chest up and your body straight during exercise. Lift one knee and stand on the box. The thigh of this foot is parallel to the ground.

Stretch your front knees and hips and step forward to lift your other foot onto the box. Reverse movement to bend your front knees and hips, and slowly stand your legs back to the original place. repeat. Change a leg and do the same number of movements.

Dumbbell lunge squat

Number of groups: 5 groups; unilateral times: 12-15 times

Improve muscle imbalance?

Regardless of your goals, dumbbell lunges are basic leg training that will benefit you.

Although squats and deadlifts are the most suitable training methods for purely strengthening muscle strength and muscle building, they lack the benefits of unilateral training like dumbbell lunges. As I mentioned when I said stepping on the barbell, unilateral training is a form of training that separates one side of the body from the other.

As you can imagine, doing dumbbell lunge training on only one side at a time can greatly improve your balance and agility. But its biggest advantage is that you can "balance" muscle strength and muscle balance by training your weaknesses on both sides separately. In fact, this can break through the bottleneck or weakest link that hinders your progress and increase your barbell weight when doing squats and deadlifts.

How to do dumbbell lunge squats?

Holding a pair of dumbbells in a pair of hands (palms facing the body), with your arms hanging down at your sides. Feet toes forward, feet hip-width apart. Hold your chest up and keep your head straight during exercise.

Step forward with one foot, paying attention to the heel landing first. Bend your knees, bring your knees and hips, keep your balance and slowly lower yourself. Keep dropping the body until the knee almost touches the ground. Be careful not to extend your front knee over your toes.

Return to the initial movement by lifting the front foot and straightening the knee. repeat. Then switch to another leg and do the same number of movements.

This is the end of the training program. Now you are ready to choose a title that belongs to you, "Iron Blood", "Hardcore", "Fearless", and "Domineering". These are the labels of the strong. You deserve to have the strongest leg, and it is also your good muscle friend to have!