How to exercise thigh muscles

With the progress of society, people's living standards have improved, so there are more obese people. For the sake of physical health and personal image, losing weight has become a matter of urgency. Among Oriental people, many have thick thighs, commonly known as "elephant legs". This part has become the focus of weight loss. Therefore, let's talk about how to exercise the thigh muscles.

1. Weighted squat (here the weight refers to attaching a heavy object behind your neck while you are standing, such as dumbbells, etc.):

1. Key exercise areas: thigh muscles, gluteus maximus, hamstrings and lower back muscles, while also exercising the abdomen, upper back, calves and shoulders;

2. Starting position: Place the weight on your shoulders behind your neck, with your feet about 15-20 inches apart and your toes slightly pointed outward;

3. Action process: Keep your eyes looking forward all the time. Then slowly bend your knees until you reach a full squat position. Throughout the squat and lift, keep your torso upright, back flat, and head slightly lifted (always looking at one point). When the thigh is raised above the horizontal position, slowly straighten it back to the original position. Keep your feet flat on the ground at all times;

Second, shear span (can use dumbbells):

1. Key exercise areas: gluteus maximus, hamstrings and quadriceps;

2. Starting position: Stand with your feet together and place the barbell on your shoulders behind your neck (or hold dumbbells in both hands). Begin by taking a big step forward with your right foot. Then, squat down slowly, bend your right knee forward, and straighten your left leg slightly and sink it down;

3. Action process: When you squat to the lowest position, straighten both legs upward at the same time, bring the left foot forward, and stand close to the right foot. Then, take a big step forward with your left foot and squat. Repeat.

Additional: This movement can also be done as a squat, alternating between the left and right feet.

3. Leg curl (can use dumbbells)

1. Key training area: It is the best way to train the biceps femoris alone;

2. Starting position: Lie prone on the bed with your knees against the edge of the bed, straighten your legs and hold the dumbbells with your feet;

3. Action process: Focus on the contraction force of the biceps femoris to bend the calf upward and tighten towards the biceps femoris. Then, slowly return to the starting point along the same route. Repeat;

Additional: Be careful to keep the dumbbells balanced when doing this exercise.

The above tells you how to exercise the thigh muscles, and introduces in detail the three exercises of weighted squats, hip scissors and leg curls. These exercises are specifically targeted at the thigh muscles, so you can give it a try. However, it should be reminded that if you want to see the effects, it will not take one or two days, and you need to persist to see the results.