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A few exercises to strengthen the legs will solve the problem of training injuries. However, it is easy to ignore these issues and only focus on exercise and overall fitness purposes. The following article will give you some effective ways to strengthen your legs.
1. Squat exercise
Squat is chosen as a strengthening exercise for the legs because it mainly works on the lower body. So try doing squats to strengthen your legs by working hard every day. However, if we do the exercise too much and last too long, it will be unscientific. Any training method takes time and perseverance.
You need to gradually increase the intensity of the exercise so that the body can get used to it instead of letting the body have to work too hard. When starting to practice, you need to practice squatting about 3 times per week to let your body get used to the movement. Gradually, when the body can bear the weight of the exercise, gradually increase the depth and last 5-10 minutes.
Actually, this movement is not quite as difficult or complicated as you think, before practicing you can practice through standing up and sitting down or lying down and lifting weights so that the muscles are trained. When you regularly perform exercises to increase leg strength, you will gradually feel that your endurance also improves significantly.
Those who are not used to strong activities can also practice. This exercise mainly builds endurance for muscle mass, not too difficult or requires high physical strength to meet the requirements. In addition, when you develop a scientific exercise strategy, you will prolong your life and maintain a healthy lifestyle.
Squat là một trong những bài tập sức mạnh giúp rèn luyện đôi chân hiệu quả
2. Goblet squat
Squat movement has a significant impact on increasing strength and solidity for muscle blocks. Your head may encounter some difficulties such as knee pain, back pain, shoulder pain. Therefore, you need to gradually increase the strength of your legs to improve the quality of the exercise.
This exercise will use more dumbbells in your hands and slowly squat to gradually increase the difficulty. With the dumbbell held in front of your chest, you will increase the power and make it easier. In addition, when holding weights in front of the body, it will be easier to keep balance. Compared to without weights, you will sit down lower and push the leg muscles to work harder. Thereby reducing the pressure on the waist and promoting the development of your glutes.
To be effective, you need to set a goal so that the body constantly tries to practice to speed up the training process. Gradually increase the frequency of exercise so that the body becomes more and more resistant. This is a way to strengthen the legs to minimize injuries such as fractures, dislocations...
3. bulgaria strengthening exercises
With every exercise to strengthen the legs, what we need is the commitment to always stick to a full training schedule. Bulgarians also appreciate squats and choose this as an effective way to strengthen their legs to avoid injury. At the same time, it is also a way for you to practice posture to avoid back pain and stress.
This movement should be done at least once a week and maintained for 2 - 5 minutes. In addition, you should combine it with swaying or kicking movements. Remember the movements that combine muscle mass in the thighs and shins will be toned and increase strength more effectively. When your body gets used to the intensity of exercise, you can bring more weights to increase the weight. Try to practice until the dumbbell you carry is half your body weight.
4. Exercise with swaying movements
The swaying movement can make you want to practice non-stop, but it will make you tired and can not be maintained for long. So when you practice, combine with some other movements to reduce boredom. You can practice walking in this movement. Daily practice of walking 7500 to 10000 steps will help your legs get stronger and increase flexibility when moving.
Remember to put all your body weight for the exercise to be effective. You may feel tired at first. But then when the muscle mass is toned, the feeling of sluggishness will gradually decrease and you need to lift up to 10 - 30 minutes of exercise. You can add weight with dumbbells or dumbbells to increase muscle endurance.
When you practice, you will feel the blood vessels in your legs are dilated. When you practice, combining breathing will also make the diaphragm relax and increase lung capacity to help blood circulate throughout the body. From there, you will recover faster after each exercise than when you first practice. You can also practice running to strengthen your knees, ankle joints for exercises to strengthen your legs.
Đi bộ kết hợp với động tác lắc lư vừa giúp tăng sức mạnh đôi chân mà không gây nhàm chán
5. Weightlifting exercises to strengthen the legs
Weightlifting exercises are not recommended for everyone. But if you want to be effective, you should try. If your health and fitness allow you to try this exercise 1 time per week and increase if suitable.
This is a way to strengthen the muscles by building muscle mass and adding muscle to the back of the hips. Thanks to that, the body activities are also better and help you complete the exercise to strengthen the legs. Let's focus on extending the workout time To support the body's darker metabolism. At the same time, you will gradually increase the speed and strength of the muscles.
MORE: The effect of lifting weights every day
6. Butt exercises
The glutes will support a significant part of the development of leg strength. Therefore, the exercises to train the glutes. At the same time, researchers say that the gluteal muscle is a solid foundation for developing exercises to strengthen the legs. So do this exercise to help you achieve faster results.
Above is some information to share about strength exercises for your legs for your reference and practice. If you have difficulty in exercising, please consult a specialist or doctor for the most suitable solution.
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Reference sources: runnersworld.com, menshealth.com
