There are many benefits to regular leg training

In fitness training, I have emphasized the importance of leg training more than once, because the leg is the largest muscle in our body. You know, the leg muscle accounts for up to 60% of the body, and many people jokingly call the leg muscle the “engine” of the body. If such a strong muscle is not well shaped, it is really impossible to say that you have been fit.

The leg muscles can be said to be the source of strength for our entire body. If the leg muscles are not strong enough, then one’s overall level will be lowered.

I believe most people know the benefits of leg training, but this benefit is not so easy to obtain. Because every time you train your legs, it’s like a nightmare that you hope to get through as soon as possible. And this nightmare doesn’t just appear during training, it will make you slow down for 3 days after training. Are you afraid?

But this cannot be an obstacle to not training our legs. We must rush into the dragon’s den and the tiger’s lair like a warrior to get our own “treasure”.

Here are 4 classic leg exercises to help you build a more powerful engine.

Action 1: Barbell Squat

This movement is very powerful. Ace and diamond are not enough to describe its strength, because barbell squats can not only bring excellent leg training effects, but also strengthen the muscles of our whole body.

When practicing, place the barbell on the trapezius muscles behind your back, and do not press on the cervical spine to avoid injuring the cervical spine.

Then squat down, and when you reach the lowest point, stay for 1-2 seconds to feel the peak contraction, then resume the movement and do it again.

When doing this exercise, you need to keep your back straight and do not let your knees shake left and right. You can feel a strong pumping sensation in your hips and legs, but if you feel pain in your back, be sure to check whether the movement is standard to avoid getting hurt.

Do 8-12 reps per set, and do 5-6 sets.

Action 2: Seated Leg Extension

This exercise mainly targets the quadriceps femoris in the thigh.

First, sit on the leg extension machine, keep your back straight and close to the backboard, hold the handles on both sides with both hands to keep your body stable, and lift your feet up and hook them on the cylinder.

Use your quadriceps to straighten your calves and lift them upward. Pause for a moment when you reach the highest point, fully feel the contraction of your quadriceps. Hold for 1-2 seconds, then slowly lower the weight to the starting position.

Do 8-12 reps per set, and do 4-6 sets.

Action 3: Dumbbell lunge

Why do lunges?

Because the lunge movement can better strengthen the strength of a single leg, and at the same time it can well exercise the balance ability of the waist and abdomen and the coordination ability of the body.

When doing lunges, keep your legs hip-width apart, then take one step forward, making sure the toes of both feet are facing straight ahead. Keep your back straight, keep your body neutral, and don’t lean forward or backward, then bend your knees and squat. Squat until your knees are at 90 degrees, and your knees should not exceed your toes, keeping your calves perpendicular to the ground. Sink the back knee joint so that the thigh is perpendicular to the ground, but the knee should not touch the ground.

Do 8-12 reps per set, and do 3-5 sets.

Action 4: Bent-over leg curl

This exercise mainly trains the biceps femoris in the legs.

Start by lying on your stomach on the leg curl machine, making sure your knees are just over the end of the bench, and adjusting the weights so that the back of your ankles are just under the roller pad.

Grab the handles with both hands and contract your biceps to move the roller toward your hips, keeping your torso straight during the movement. At the top of the movement, squeeze your biceps to feel a full contraction, then slowly return to the starting position.

Do 8-12 reps per set, and do 3-5 sets.

After exercising your legs, remember to stretch them fully, fully, and thoroughly, because this is related to your happiness index in the following days. If you have trouble walking due to insufficient stretching, don’t regret it!

Okay, that’s all for this issue. If you have any movements or methods you want to know about, you can leave me a message at the end of the article.