Tuesday, June 18, 2019

How to make your legs stronger

How to make your legs stronger |There is a fitness stalk that says: "Fitness doesn't train your legs, you have to regret it sooner or later." Maybe you just started to exercise your leg muscles, or you have neglected your leg exercises. Now you want to add leg training to your original training plan. Regardless of your fitness level, the following general steps will help you develop a high-level leg training program.

How to make your legs stronger

Part-1: Find the training method that works best for you 

1. Determine when you are investing. How long can you train your legs in a row? The answer to this question can help you determine which exercise methods are most effective for you. A solid 15-minute leg training can last as much as 30 minutes or an hour of leg training as long as it persists.
How to make your legs stronger
2. Consider the fitness equipment you can use. When starting to develop a leg training program, think about whether you can use a treadmill and other fitness equipment, or say you will use a simple home fitness program. If you don't have free weights or yoga mats, it doesn't matter, this equipment is not expensive. They allow you to save money on the gym membership card. There are also several methods of leg exercise that do not require fitness equipment.
How to make your legs stronger
3. Consider how much leg strength you want to build. If you are an athlete and want to build muscle strength, your training program can be more intensive and stronger. If you want to adjust and shape the leg lines through basic strength training, the amount of training can be appropriately reduced. In addition, if your goal is to exercise certain muscles, such as the buttocks or thigh muscles, then make sure that there are training exercises in the training program that focus on those muscles.
  • Remember, there are biological differences between male and female physique, so the way muscles grow naturally will vary. Some people think that when women practice excessive legs, their legs will become thick and their muscles will be obvious. This is purely a misunderstanding. In fact, due to the lack of testosterone, it is difficult for women to develop large muscles. You should consider your physique and gender and set reasonable and healthy goals for your training program.
How to make your legs stronger

Part-2: Develop a training plan 

1. Do warm up first. If circumstances permit, you should ensure aerobic exercise for 5 to 10 minutes, or stretch warm-up before the start of training. You can also do both aerobic exercise and stretch warm-up exercise. Whether you're warming up on a treadmill or jogging or jogging outdoors, warm-up exercises help you prepare for leg training in terms of both mental and physical. Running or jogging twice a week can also promote fat burning and shape the leg lines. In addition, warm-up exercises help to increase the temperature of the leg muscles, giving it greater flexibility and range of motion.  Remember, don't train or stretch when your muscles are cold, which can cause injuries.
2. Use the base action at the beginning and adjust it according to your situation. Basic movements such as squats, lunges, deadlifts, and squats are most effective for exercising leg muscles.  You can also use the body weight, barbell or free weight equipment to make these basic movements of variants, and also receive great workout results.  A lot of movements will target specific muscle groups, such as gluteus, quadriceps, hamstrings, calf muscles, etc., so for best results, you should develop a comprehensive training program that focuses on a few legs. Muscles.
  • The basic squat uses your own weight and is suitable for any type of leg training. You can start from the basic squat, gradually transition to deep jump,  leg squat and barbell squat. 
  • The lunge is another great way to exercise the quadriceps. You can try skating lunge, alternating knee flexing lunge and three-way lunge. 
  • The deadlift can be carried out using free weight or own weight. Make sure that there are deadlift variants in your training program, such as straight leg deadlift, single leg deadlift, and hard pull
  • It is simple and effective. You can use the bottom step of the stairs or a chair of the appropriate size for training. Of course, if you can use fitness equipment, you can also choose a stepper.
  • Try various movements on the inside and outside of the thigh, such as supine and hip.
3. Persevere. This may be a cliche, but persistent training is the best way to exercise strong muscles. Each training action is performed in multiple groups, and the number of groups is small at the beginning, and the number of groups can be gradually increased thereafter. Don't tie together for the weekly leg training days, because you should give your muscles a break. Be careful not to let the body train or overwork.
4. Keep in good shape. The key to achieving better results is quality, not quantity. Be careful to keep your back straight and do not stretch your leg muscles too much, otherwise, it will be easily injured. Check your posture and state during training in the mirror.
How to make your legs stronger
5. Check your progress over time and modify the training plan accordingly. Use a training notebook to record your progress. You can also use your phone or computer to record, there are many fitness tracking apps on both platforms for you to choose from. Consider adjusting or strengthening your training program. Maybe you have been sticking to the same training action and starting to see the results slowly, so you want to increase the number of groups for specific training activities, or you want to use a barbell or dumbbell to increase the intensity of the training action.
How to make your legs stronger

6. Stretch the muscles at the end of each workout. Stretching prevents injuries, enhances blood circulation, and helps relieve muscle fatigue. It is a key step in the training program and must not be skipped.
  • The correct muscle stretching should be mainly for the main muscle groups such as calves, thighs, buttocks, lower back, etc., should be balanced on both sides of the body. The stretching action on both sides or legs should be consistent.
  • The stretching action should be smooth and smooth. Do not have any rushing action when stretching to avoid injury. Keep breathing during stretching, and each stretching action should last at least 30 to 60 seconds.
  • Want to judge whether the magnitude of the stretching action is appropriate? There is a very good way to help you. Feeling mild discomfort indicates just enough, and feeling pain indicates excessive stretching. In the process of slowly relaxing, your muscles may have a sense of tension, which is normal; but if you feel pain, reduce the extent of stretching until you find a comfortable stretching position. 
How to make your legs stronger

7. Increase muscle through diet. In addition to persistent exercise, a healthy diet ensures that you consume a lot of vitamins, minerals, and nutrients every day. A balanced diet can also provide the right energy for a healthy body, meaning you have more energy to complete the training program.
  • Equilibrium is the key. Try to eat a variety of foods, including cereals, protein foods, vegetables and fruits, and dairy products. Listen to your body's needs, eat when you are hungry, and stop when you feel full. 
  • Pursue diversity. In each food category, choose a different food to ingest. For example, don't just eat apples when eating fruits, don't just eat carrots when eating vegetables. Eating a variety of foods can help you get the variety of nutrients you need. 
  • Moderate diet. Do not eat too much or too little of the same food. All foods can be part of a healthy diet as long as they are eaten moderately.  Even biscuits or ice cream are no exception, but only if they are balanced with other healthier foods.
How to make your legs stronger


  • If you use any weight in your training plan, make sure that the load at the beginning is lighter and then slowly increase the load. Even experienced weight-training exercisers should try lighter weights when starting new or unfamiliar training exercises, rather than slamming into new training and increasing the risk of muscle strain.
  • Legs can also be strengthened by recreational activities such as hiking, cycling, and yoga, as well as sports such as football, basketball, and rugby. A balanced and energetic life, combined with perseverance, is the most effective way to exercise and maintain muscle strength.
  • The so-called "best training method" seems to be everywhere, but you should adjust your training plan to suit your progress and physique according to your physical condition. Of course, after the effort, you should be proud of your stronger and healthier legs.
  • You are likely to want to strengthen your thigh muscles, and your strong thighs will make you more stable. Start exercising!


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