LEG & CALF

The most effective five movements to exercise the leg muscles

Leg muscles are very important to fitness people. There are words circulating in fitness friends: "When you don't grow your body weight, try your leg muscles; when your arm circumference doesn't increase, Please practice the leg muscles; when your core muscles are not strong enough, practice leg muscles...". The above is enough to see the importance of the leg muscles. The leg muscles are the engine of the whole body muscle growth. Only the leg muscles are strong enough to better develop the muscles in other parts of the body. Here are the five most effective exercises for sharing the leg muscles.

Method/step 

First practice action: Barbell squat

For the squat barbell movement, we are all too familiar with it. There are not many explanations for this action here, but one thing needs to be taken care of. When doing barbell squats, you need to master the angle of squats. When knees are greater than 90 degrees, knees are used to exercise the quadriceps on the front of the thighs, and knees less than 90 degrees on the knees are used to exercise the hips and thighs behind the biceps. See the action diagram for details:

The second practice: seat flexion and extension

This action is to use a fixed device to exercise, mainly to exercise the thigh quadriceps, the movement of the fixed equipment has been set up, and it is also a single joint action. Therefore, you only need to grasp the weight for your own leg muscle exercises during practice. See the action diagram for details:

The third practice: seated leg lifts

This action is also exercised with a fixed device, a bit like a barbell squat, practice when paying attention to the angle of the knee bent. Less than 90 degrees is mainly exercised leg biceps femoris and gluteus maximus, and greater than 90 degrees is mainly exercised by quadriceps femoris leg. See the action diagram for details:

The fourth exercise: weight-bearing dumbbells

This action can be said to exercise both the leg muscles and buttocks muscles. Exercise requires the practitioner to pay attention to the angle of the lunge. Keep the knees of the feet at 90 degrees when kneeling and do not exceed the toes. See the action diagram for details:

The fifth practice: seated leg curls

This action is also exercised with fixed fitness equipment. It mainly exercises thigh femoral biceps. The movement route and trajectory fixation devices have been set. It also belongs to the single-joint movement. Therefore, practitioners do not have to pay too much attention to whether their movements are standard or not, and it is more important to increase the weight of leg muscle exercises. See the action diagram for details:

The above 5 actions can be said to be the most effective exercises for exercising the leg muscles. Therefore, it is recommended that friends who want to strengthen the leg muscle exercises should use the above 5 actions as much as possible. For more fitness exercises, please leave a message for this article.