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Tuesday, June 18, 2019

How to make the thin legs stronger

How to make the thin legs stronger| The upper body is very good, but the lower limbs are too thin? If your legs are too slim, there are many ways to make it stronger. Do the proper exercise first, slowly increase the strength, and make the muscles stronger. You also need to invest a lot of calories to make your muscles grow. Finally, if you want to quickly change the appearance of your legs, you can wear a specific clothing style to make your legs look stronger. Let’s take a look at what to do!

How to make the thin legs stronger

Part-1: Change exercise and diet

1. Do not do aerobic exercise. Running, walking, swimming and cycling will not make your legs strong. These exercises consume a lot of energy and are suitable for exercising the whole body, but they do not make the leg muscles bigger. You have to do the exercise for the leg muscles.

How to make the thin legs stronger

2. Work hard. We usually rely on our feet to go where we want to go, they have got a lot of exercises. In order to promote muscle growth, high-intensity exercise for both legs is required. Repeat as much as you can every time, and lift the maximum weight you can bear until the muscles have a "burning sensation". I want to make the leg muscles strong, without pain, there is no gain.
  • After a few weeks, increase the weight and increase the exercise intensity.
  • Don't overdo it, make sure you know the score to distinguish between pain and injury. If you have never lifted a heavyweight before, it is best to find a coach.
How to make the thin legs stronger

3. Improve your workout speed. Someone may tell you that the weightlifting exercise is coming slowly. However, doing explosive exercises can build muscles faster and exercise more often than usual. Try timing, repeat as many times as possible within 2 minutes, take a break, and then do one more.

How to make the thin legs stronger

4. Exercise different muscle groups on different days. If you exercise all your leg muscles every day, they have no chance to recover and grow, and you are also very vulnerable. On the contrary, only one group of muscles is exercised one day, and another group is exercised the next day. Let the leg muscles rest and they can grow.

How to make the thin legs stronger

5. Take in a lot of calories. This is not to say that you have to start eating too much every meal but to take a lot of calories from healthy food sources. When you exercise your muscles, you need a lot of calories to support your body. Eat the following foods to keep your muscles growing:
  • Meat, tofu, whole grains, beans, lots of vegetables and fruits. How much you want to eat whenever you want.
  • Limit the intake of processed foods, sugar, white flour, snacks, and snacks. They only make you tired, can't make you energetic, and prepare for exercise.
How to make the thin legs stronger

6. Ingest a lot of protein. You need protein to build bigger muscles, so you need protein intake for every meal. Eat beef, pork, chicken, fish, and other protein sources. If you don't eat meat, you can also eat tofu, beans, and eggs.

How to make the thin legs stronger

7. Eat supplements, but don't rely too much on them. Some people find that taking specific supplements can promote muscle growth. However, you can't rely on supplements, you have to eat healthily and drink plenty of water.
  • Creatine is a naturally occurring substance that helps the body to grow. It is safe to take 5 grams per day for a period of time.
  • It is best to consult a doctor before taking any supplements.
How to make the thin legs stronger

Part-2: Do the right exercise

1. The dumbbells are deep. If your legs are very thin, this exercise is for you. The squat is the best way to exercise your thigh muscles, plus dumbbells (you can also use a barbell) to improve your movements. Start with the weight of the dumbbell you can lift 10 times in a row. Novices may wish to lift from 4.5 to 9 kg. If a bodybuilder wants to build a bigger leg muscle, he has to give more weight. Do as follows in the following ways:
  • Stand straight, legs and shoulders wide, hold dumbbells in both hands, and hang them on your sides (if you use a barbell, lift them to your head or chest).
  • Kneeling, hips down.
  • Keep your back straight and continue to squat until the thighs are parallel to the floor.
  • Go back to the starting position.
  • Repeat 3 groups of exercises, 10 to 12 times each.
How to make the thin legs stronger

2.  Dumbbell Lunges. This exercise is aimed at the gluteus maximus, quadriceps, and hind legs and exercises the entire leg. You can't lift a dumbbell, but if you want to train your muscles bigger, you have to increase your exercise intensity.
  • Stand straight, legs and shoulders wide, hold dumbbells in both hands, and hang on both sides of the body. You can also lift the dumbbell to your shoulder.
  • One foot steps forward and the other knees are close to the ground. If the right foot is stepping forward, bend your left knee down.
  • Keep your body perpendicular to the ground.
  • Going back to the starting position, the other foot immediately steps forward.
  • Repeat 15 times, rest for a while and do 15 more times.
How to make the thin legs stronger

3. box horse. This exercise exercises calves and does not require complicated equipment. As long as you have a strong box or stepped pedal, you won't slip when you jump up. The higher the box, the higher the difficulty. You don't need dumbbells to do this exercise. If you accidentally fall down, you may need to hold your body with your hands.
  • Stand in front of the box with your toes facing it.
  • Explosively jump up and take the box with your feet.
  • Jump back to the starting position.
  • Repeat 15 times, rest for a while and do 15 more times.
How to make the thin legs stronger

4. Straight leg hard lifting. This exercise exercises the legs and makes the legs muscles bigger and the lines more distinct. Load on the barbell and you can lift the weight 10 times in a row. If you don't have a barbell, you can also use 2 dumbbells.
  • Stand straight, legs and shoulders wide. Put the barbell or dumbbell in front of you.
  • Bend over and don't bend your knees.
  • Lift the barbell or dumbbell and stand up straight, not bending your knees throughout the process. Lift the barbell or dumbbell to the same height as the thigh.
  • Bend again and put the barbell or dumbbell back on the ground.
  • Repeat 3 sets of exercises, 10 to 12 times each time.
How to make the thin legs stronger

5. Use exercise equipment to exercise your legs. If you are serious about wanting your legs to become strong, join the health club and use a variety of sports equipment. This way you can slowly increase weight, increase exercise intensity and promote muscle growth. Start each group of exercises from the weight you can use 8 to 10 times in a row. Find a coach to help you determine the right weight. You can do the following sports in the gym:

  • The legs are stretched. Find a leg stretcher and load it for about 10 times. Sitting on the machine with your knees, your feet are placed under a lower pole. To lift the weight, you need to straighten your legs. Then bend your knees down and return to the starting position. Repeat 3 groups of exercises, 10 to 12 times each.
  • Standing back and bending your legs. Find a leg-strength training machine, tie the tension rope to the ankle and lift the weight with your ankle. When you install it, you can lift the weight about 10 times in a row. Attach the tension cord to the ankle and place your hands on the support bar. Bend your knees, lift your weight in the direction of your hips, then straighten and return to the starting position. Repeat 3 sets of exercises, 10 to 12 times each, then change the other leg.
How to make the thin legs stronger

Part-3: Make your legs look stronger

1. Wear loose trousers. This is the quickest way to make your legs look strong. Choose a pair of trousers that are tailored to fit but have a slightly loose leg. There are many styles of trousers on the market for you to choose from. They can make your legs look strong without letting the person wearing the clothes look like they are drowned.
  • Boots are also a good choice. Its thighs fit and the calves widen, making the legs look stronger.
  • Do not wear tight jeans. They make the legs look thinner, and if you want your legs to look stronger, you have to give them up.
How to make the thin legs stronger

2. Don't wear too loose shorts. If you want your legs to look stronger, you have to wear fitted shorts. Loose shorts make the tiny legs more visible.

How to make the thin legs stronger

3. Wear trousers that can cover the boots. This style will never be outdated and will make your legs look longer. Choose boots that are up to the calf and then wear a pair of pants that cover them.

How to make the thin legs stronger

Hint:

  • Develop an exercise plan.
  • You may be underweight.

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