How to exercise thigh muscles

Thigh muscles are one of the strongest muscle groups. Many women in life are troubled by their thigh muscles. If the thigh muscles are too many and not strong enough, it will affect the whole body shape. Therefore, if you want to achieve perfect results by exercising the thigh muscles, I believe some friends are also choosing ways to exercise the thigh muscles. So what are the methods for thigh muscles? How to exercise the thigh muscles?

The best warm-up before exercising your thigh muscles is to do 5 minutes of low-intensity aerobic exercise to prepare your cardiovascular system. Then use light weights to do 2 to 3 sets of about 10 reps per set to warm up. At this time, the muscles and joints should have been mobilized and you can increase the weight.

If there is no special need, it is enough to exercise the thighs once a week, or follow a cycle of exercising for 3 days and resting for 1 day, and exercise once every 5 to 7 days. You can do 2 to 3 exercises each time, 4 to 5 sets of each exercise (including 1 warm-up set), 6 to 8 times per set. Pay attention to balancing the exercise ratio of the quadriceps and biceps femoris. In order to give the muscles enough fresh stimulation and test the effect of training, you can increase the intensity once a month when you are in good physical condition, that is, increase the weight to 90% to 95% of the maximum strength, and only do 2 to 3 times in each set.

All strength exercises have a unified basic posture, which is to keep your chest up, abdomen in, head up, shoulders back, and waist tight. A principle for doing various squats is that the knee joint should never be bent beyond the vertical line of the toes, and the knee joint and toes should always point in the same direction. Try to avoid locking your knee joints when straightening your legs, as locking the joints is not only harmful to the joints, but also disrupts the continuous force of the muscles. These are the technical requirements that must be followed to ensure the effectiveness of thigh muscle training and prevent injuries.

Many experts believe that flexibility exercises before strength training have no practical significance and are not very effective in reducing injuries. However, relaxation and stretching after exercise is very important. It can prevent the loss of muscle elasticity, improve flexibility, and relieve possible muscle soreness. Stretching does not require a long time or complicated movements. It mainly involves doing several sets of static stretching for the quadriceps and biceps femoris, with each set lasting 30 to 40 seconds.

If you want to exercise your thigh muscles, everyone should understand the methods in the article. I believe it will definitely be helpful to friends. In short, if friends want to lose thigh muscles and exercise thigh muscles, take action quickly and join the ranks of fitness. Let us cheer together.