The leg muscles are one of the muscles we use the most, but we often neglect to train for the legs when we train our muscles. The exercise of the leg muscles is also very important, if not often exercise, will cause an imbalance between the upper and lower body. There are a lot of leg muscle exercise movements, so what do you think of the fast training leg muscle movements to do? Here we go together to see it!
1. free deep squat
Exercise effect: the main exercise to the front of the thigh and hip muscles
Sports action: the position of the feet is the same width as the shoulders, the feet outwardly spread some. Bent hips down squat, squat to thighs parallel to the ground, waist and back must be straight, and then squat up, slowly squat up, tighten the hips. Then slowly down, so repeatedly do 15 times.
2. barbell hard pull
Exercise effect: hamstrings, lower back, calf muscle group, hip muscle group
Exercise action: two feet open, keep the same width distance with the hips. Bend the hips, keep both hands shoulder-width apart and hold the barbell bar tightly, take a deep breath, lower the hips, tense the knees, shin contact with the barbell. Look upward with your head. Keeping the chest up and the back arched, apply force at the heels to raise the barbell upward. When the barbell bar is above your knees, pull the barbell bar back, pull your shoulder blades taut and push your hips forward to approach the barbell. Bend your hips to lower the barbell and lower the barbell back to the floor.
3. Weighted dumbbell arrow squat
Exercise effect: front thigh quadriceps, hamstrings, gluteus maximus
Exercise action: hands holding dumbbells hanging on both sides of the body, chest and abdomen, feet and hip-width natural standing. Bend the knees and hips step out, squat down to the rear leg knee close to or slightly touch the ground, both legs at the same time, drive the body vertically upward. Retract the front foot and resume the starting position. The exercise requires the practitioner to pay attention to the angle of the arrow squat, squatting as far as possible to keep the knees of both feet into 90 degrees, the front foot knees do not exceed the toes.
4. Bulgarian squat
Exercise effect: front thigh quadriceps, gluteus maximus
Exercise action: stand in front of the bench, a leg backward on the bench, each hand holding a dumbbell hanging on the side of the body, keep your back straight, squat to the front side of the leg parallel to the ground after getting up, pay attention to the knees and toes in the same direction, if you can not keep the body stable, you can hold a dumbbell, the other hand to hold the fixed object.
