How to exercise for big legs?

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Rapid muscle gain is the goal of many gym goers. However, exercising big legs is not something that can be done quickly, but it requires a smooth combination of leg exercises and a reasonable diet and living.

1. Suggested exercises for bigger legs

1.1. Squats are a very effective lower body exercise that helps increase muscle mass in the legs and buttocks. Squats are the best move to strengthen the quadriceps group (the middle thigh muscle of the upper thigh).
How to do it
Stand with your feet hip-width apart. Place your hands on your hips and squeeze your abs. Slowly bend your legs and lower yourself as if you were trying to sit down. Continue lowering until you are in a virtual sitting position with your upper thighs parallel to the floor. Hold the position for about 10 seconds Gradually raise your body, keeping your back straight. Repeat as many times as possible. 1.2. Lunges exercises Lunge's movements affect most of the lower body such as calves, knees, buttocks, thighs, hips... Lunge is a great calf exercise at home suitable for both man and woman.
How to do
Stand with your back straight, hands on your hips, and tighten your abs. Step one foot forward and bend your knee. Shift weight into heels to return to starting position. Repeat the movement on one leg several times and then do the same with the other leg. 1.3. Calf raises This exercise is quite simple and helps strengthen the muscles in your shins, thereby helping your legs grow.
How to do it
Stand up straight somewhere flat with your feet forward, squeezing your abs. For added difficulty, you can also stand on a slightly raised ledge with half of your front foot. Lift your heels like you're trying to stand on your toes, hold for a few seconds. Lower your heels to return to the starting position. Repeat as many times as possible.

1.4. Leg presses This big leg exercise should be performed with a thigh press or similar exercise equipment. The benefit is that it helps you target muscle groups that are hard for you to reach and work out.
How to do
Sit with your feet in the correct position on the machine. Some devices are designed for the practitioner to sit in a partially reclined or supine position. Keeping your head and back stable, use your thighs to apply pressure on your feet to kick the machine away from your body. (Do not use heels or toes, use whole feet.) Hold the position for a few seconds, without locking the knees. Slowly bring the bent leg towards the body, gradually lowering the machine. Repeat as many times as possible.

2. Note exercises and nutrition to avoid when exercising big legs

2.1. Exercises to Avoid If your goal is to build bigger legs, then you need to avoid doing aerobics, cardio exercises like running or swimming. These exercises work to reduce excess fat and shape your muscles over time, but they won't work if you want to increase leg size.
However, if you want, you can still do moderate-intensity cardio or aerobics to help tone your muscles and get rid of excess weight. This can still help you get the legs you want.
2.2. Combine the right nutrition To increase leg muscles in addition to performing muscle-building exercises, you need to combine a diet with enough quality and enough quantity. Here are some of the best foods to gain muscle:
Meats: sirloin steak, pork loin, chicken breast and tilapia Dairy products: cheese, yogurt, low-fat milk. Cereals: oatmeal, quinoa, whole grain bread. Fruits: bananas, grapes, watermelon and berries Starchy vegetables: like potatoes, lima beans, cassava. Vegetables: spinach, cucumber, zucchini, mushrooms. Nuts: walnuts, chia seeds and flaxseeds. Legumes: lentils and black beans. Cooking oil: use olive oil and avocado oil.

2.3. Foods to Avoid Here are a few foods you should limit if you're on a leg training regimen, especially before or after a workout:
Alcohol: reduces muscle building if you drink too much or for a long time. Fried foods: like french fries, fried chicken, hamburgers...etc., can cause digestive or cardiovascular disease. Food/beverage with a lot of artificial sweeteners: sweets, ice cream, sugary drinks like soda, coke...etc. 2.4. Lifestyle Changes Here are a few lifestyle changes you can make to increase the effectiveness of your big leg exercise and preserve your overall health:
Get 7-9 hours of sleep on the same day time every day. Reduce stress, stress by meditating, listening to music or doing personal hobbies. Reduce or give up drinking and smoking habits. Quitting can be difficult, but your doctor will help you create a smoking cessation plan that works for you. Don't push yourself too hard. Practice patience so you don't pressure or burn yourself out. You can start with small exercises and gradually increase the intensity when you are really ready. Exercising bigger legs is not just about doing muscle building exercises. You also need to combine with eating, drinking, and sleeping properly so that the whole body has enough strength to create muscles and gain muscle. You can do simple big leg exercises first, combine it with a suitable diet and activity, and then gradually increase the intensity of the exercise to suit your ability. Consistent exercise will help you get the body of your dreams with abundant health.

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Reference source: Healthline