Men's leg bodybuilding methods

Nowadays, stovepipe is not a woman's patent. Many men also start to stovepipe. With the increasing number of car owners, it is indeed convenient to rely on wheels to make "long legs", but the side effects are also obvious. The stomach is gradually rising, but the legs are either thinner or the shape is "degraded". Legs that seem to be thick but contain a lot of fat will be very annoying, and thin legs supporting the "general's belly" are even more unbearable.

In early winter, men can easily cover up this, so why not use this time to prepare for the coming year? There are many leg exercises for women. The following are a few simple and effective leg exercises for men, which can be practiced in their spare time at home.

Method 1: Squat with your hips

Preparation posture: feet open at shoulder width, toes forward. Use one hand to hold the fixture on the side, the other arm hangs down naturally, and the upper body stands upright.

Action: Keep your feet still, squat your legs down, straighten your hips, keep your arms and upper body unchanged, and keep your upper body and thighs in the same plane.

End action: Return to the ready state.

Note: The upper body and thighs are always level throughout the entire movement. The movements can be divided into four groups, each group is 15-20 times. You can put appropriate weights on your chest to increase strength.

Method 2: Squat with one leg

Preparation posture: Stand with your left leg, lift your right leg up and place it on a high object such as a sill or chair, with your arms hanging naturally, and your upper body upright.

Action: Squat down with your left leg, keep your right leg still, and keep your arms and upper body unchanged.

End action: Keep your left leg upright, other parts unchanged, and return to the ready position.

Note: Do this action in groups, 12-15 times per group, alternating your legs in four groups. Can carry heavy objects to increase strength.

Method 3: Walking vigorously

Preparation posture: legs open front and back, left foot in front, right foot behind. The separation distance should be equal to the length of your own legs, and your arms should hang down naturally and stand upright.

Action: Squat your legs at the same time, bend your legs until the thighs and calves are at right angles, the knees of your right leg touch the ground slightly, and the arms and upper body remain unchanged.

Note: When doing the movements, you can lift heavy objects with your hands, such as the buckets commonly used in Shaolin Temple, to increase the difficulty. This movement should be done in four groups of alternating legs, 15-20 times per group. Don't feel tired and don't give up halfway.

Okay, pay attention to the above three sets of methods must be completed in the same training, at least three times a week, and at the same time, eat more meat, eggs, milk and other foods with high protein content. I believe that your legs will make you proud soon.

However, if you want to get reasonable and best results, you should still go to the gym and conduct more scientific and targeted training under the guidance of a professional coach. (Internship Editor: He Lili)