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Do you know leg exercises for men at home bring good results? Men have better physical strength than women, but that makes them need to pay attention to training with higher intensity. Leg exercises for men will reduce the risk of injury while increasing leg strength and limiting obesity in men. Here are 5 leg exercises for men that are highly effective.
1. Barbell front squat exercise
Studies have shown that front squats have more positive effects than back squats. This exercise method minimizes stress on the knees and lower back. To perform this exercise, you need to use more barbells or light weights when you first join the training.
To ensure safety and minimize injury during exercise, you should gradually familiarize your muscles with squat exercises and squatting positions. When you are mature, you follow these steps to train legs for men:
Step 1: First, you need to lift a barbell with a barbell at both ends to determine the weight that your body can lift. Slowly raise the weight like a weightlifter until your arms are raised. This move will help your body feel its own ability to support and get used to it to avoid injury to you.
Step 2: Sit down slowly, pushing your hips back and lowering your knees until your thighs are parallel to the floor. Your hands slowly lower the dumbbells until they are close to your chest, then hold and stand for balance. You need to hold this movement for a few seconds to increase stamina and exercise endurance.
Step 3: You slowly get up, butt tight and arms raised again
Perform 3-4 times each time 10-12 reps and in between each exercise you need to rest 60 seconds to relax muscles to avoid continuous exercise. Squats combined with weights will make your body tense if you practice for a long time without rest. You can even get dangerous injuries with this leg exercise for men if not done correctly.
2. Advanced squat exercise combined with a weight bench
Based on movement studies, the bulgarian split squat is said to be an enhanced exercise that increases performance but does not place strain on the lower back. In other words, this men's leg exercise helps to significantly improve the strength and maintain the endurance of the muscle blocks, avoiding the case of an imbalance that affects the quality of training.
Bài tập squat nâng cao bulgarian split squat được kết hợp với ghế tạ
This men's leg exercise needs to be done on the same bench as a weightlifter's chair. The height of the chair is about 43 - 46 cm and has a solid structure to support the practitioner safely. At the beginning, the practitioner will practice the legs and buttocks for men with bare hands. Gradually increasing the weight will add more weights to the hand to strengthen the male leg workout.
Step 1: Stand a distance away from the chair to fit your feet on the chair. Notice that your back is facing the chair, not your face. When performing, always pay attention not to lock the knee to facilitate the next movement. Step 2: Bring the legs that are resting on the chair and bend the knees until the thighs are parallel to the floor, then hold. Step 3: Feel the spread to the muscles, especially the glutes, and then return to the prepared state. Every 10-12 reps, stop and relax for 1 minute. You repeat this from 3 to 4 times
3. Exercises to increase hip thrust
Barbell hip thrust is a leg exercise for men that has a good effect on the glutes and muscles of the thighs and arms. This exercise is rated as more effective than most leg exercises for men at home.
Step 1: Sit with your back on a gym chair with your legs straight. Make sure the chair cushion is under your shoulder blades. You can put weights on your hips if you want to perform the exercise with difficulty. Step 2: Put force into the body, especially the heels. Your heels will lift your hips up while you have to keep your head straight so that your back is kept straight without arching. Step 3: Tighten your glutes and slowly lower your buttocks to the floor, returning to the original movement. You conduct 8-10 reps and then relax before repeating the exercise for the best effect.
4. Men's butt workout
This exercise would be the option if you don't want to put all the weight on your shoulders. You can combine exercise with a leg press machine to distribute the force for balance throughout the body to avoid overload in one part. Doing this will increase safety when exercising and prevent the risk of stress on the knee.
Step 1: Lie flat on your back on a cushion, keeping your legs shoulder-width apart. Step 2: Bend your hips and knees to form a 90-degree angle with the barbell on the chair Step 3: Return to the original position but pay attention to keep the knee and hip joints flexed. This move also does 10-12 reps and repeats 3-4 times. Between exercises, pay attention to relax the muscles for about 1 minute to avoid causing tension.
Bài tập chân mông nam cần được thực hiện đúng kỹ thuật
5. RDL . male leg exercise
RDL is a traditional strength training exercise that works the spine, glutes, tendons and ligaments. This men's leg exercise will not put the weight on the knees but expand the hip muscles. You need the barbell to lift the bar in front of your thighs instead of on the floor to make this exercise convenient.
Step 1: Extend your legs shoulder width apart and keep your knees slightly bent. Hold the dumbbell firmly in your hand so that the palm of your hand is facing down. If you use dumbbells, keep your hands shoulder-width apart. Step 2: Expand your chest muscles while keeping your shoulder blades moving so that your spine is straight. After feeling unbearable, slowly lower the dumbbells and make sure your back is always straight. Step 3: Return to standing with your heels on the floor. Repeat for 8 to 10 reps and rest for 1 minute between reps.
Above are 5 leg exercises for men for your reference. When performing exercises, you should always gradually increase the intensity of the exercise to increase the body's tolerance. If there is persistent pain during exercise, you can apply ice or take pain relievers. If the condition does not improve, visit your doctor for examination and treatment.
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Reference source: webmd.com
