How to train your leg muscles

For male friends, you all want to have a strong body, especially your legs, so you should exercise more often in your daily life to achieve this. There are many ways to exercise leg muscles in life. We can exercise through duck legs or high kicks. Let's take a look at the methods of exercising leg muscles. I hope it will be helpful to you.

Steps/Methods

1. First of all, we should understand the role of thighs and calves in jumping. Generally speaking, people with strong thighs can jump high, and people with strong calf strength can jump fast. Thigh strength training mainly consists of two methods: weighted squats and half squats. If you want to practice explosive power, then according to my personal and coach's suggestions, you should mainly do half squats. As for the weight, it is also very particular. According to the Wade training method, it is recommended to use the pyramid training method to deeply stimulate the muscles. You only need to do 6 sets of half squats every day. First, you should measure your maximum weight under the premise of someone protecting you, and then use 60% of the maximum weight for warm-up in the first set. Generally speaking, 15 to 20 are better, not too many.

2. Then in the next few groups, increase the intensity of the weight by 10% in each group, until each group reaches failure. (The so-called exhaustion means to do it until you can’t move anymore. Many beginners stop when they feel the soreness of their leg muscles. This is not enough. You must do it until you can’t complete the next movement.) Generally speaking, each group should do 8 to 12 half squats. If If you feel that you still have the strength to complete the next movement after doing 12, it means that your weight-bearing is not enough, you can consider adding weight. In the last few groups, you may not have the strength to complete the base number of 8 movements in each group, so don't stop after you finish. Do squats immediately until the strength is lifted. From this training for a period of time, you will find that your jumping ability and explosive power will make a qualitative leap.

3. Beginners must point their toes forward when doing weighted half squats. The knees cannot be extended or bent inward. In the later training, in order to improve the strength of each muscle group, the toes can be extended outward or bent inward. Thigh training cannot be performed every day. It is recommended to practice once every 3 days, and later it can be increased to once every 2 days. If you feel uncontrollable trembling in your legs after the exercise, then congratulations, your training today is very successful.

4. Calf: The calf is a small muscle group and can be trained every day, mainly with weights. However, the calf muscles are not easy to be filled with blood, so multiple sets and multiple training methods are needed for training. The weight during training is the same as the thigh method. Perform heel raise training with weights. Try to do 20 to 25 in each set. This will allow the calf muscles to be fully filled with blood.

5. In the early stage of calf training, the feet should be kept parallel to fully stimulate the muscles. Pay attention to a short pause at the highest point of the heel raise. When the muscles have a certain foundation, in addition to the training method of feet parallel, the training method of feet inward and outward can also be added to stimulate the calf muscles 2.

6. Diet: Muscle growth requires a lot of protein. So during training, it is essential to strengthen nutrition. It is recommended to consume more than 6 eggs a day. If you also do strength training for other parts of your body, it is recommended that you also increase your protein intake. The amount of staple food must also be increased. Carbohydrates are the source of your physical strength and the guarantee for you to complete your training.

In order to have strong legs, we hope that male friends can follow the methods introduced in the article to exercise, so that you can have perfect legs. When we exercise our legs, we should strictly control our diet, and we can exercise well if we persist, and we can't give up halfway.