In addition to exercising the traditional chest muscles, abdominal muscles, biceps, triceps… There is another place that you can’t ignore, that is, the thigh muscles! Girls pursue slender and soft thighs, but boys can’t! What boys pursue is the firmness and fullness of the thigh muscles. How to exercise the thigh muscles? The following movements do not need to be performed in the gym, you can find an open place to quickly expand your thigh muscles!
Walking squat
Find a place where there are no obstructions around, and stand with your feet forward and backward, with the left foot in front and the right foot in the back. The distance between the feet should be equal to the length of your legs, then your arms should hang down naturally, and the upper body should be kept upright. Then, do a squat with both legs at the same time, bend the legs until the thigh and calf present a right angle, and the knee of the right leg touches the ground slightly, and the action is completed. During the movement, pay attention to keeping your upper arms and upper body still. Men who have just practiced this action can use the above actions as the standard, but if they practice for a period of time, or if they want to increase the effect of exercise, they can carry heavy objects with both hands to increase the difficulty of the exercise, and the effect of the exercise will increase accordingly. . The weight of the heavy object should be able to bear by the individual, which can be a bucket, dumbbell, etc. This group of movements should be done alternately with both legs in 4 groups of 20 reps each, and keep doing it.
Single leg squat
Stand on the left leg and place the right leg on a high object, which can be a window or a chair. It can be fixed well and it is not easy to cause yourself to fall. The arms hang down naturally, and the upper body remains upright. Then squat down with your left leg, keep your right leg still, and keep your arms and upper body the same. The end action is to stand upright with the left leg, other parts remain unchanged, and then return to the original preparation position. This group of actions can be completed in groups, 15 times in each group, and four groups of actions can be performed alternately with both legs. Similarly, if you want to increase the difficulty and effect of the exercise, you can carry heavy objects.
Hip squat
Stand with your feet shoulder-width apart and your toes forward. Use one hand to hold the fixture on the side to keep your body balanced. The other arm hangs down naturally. Keep the upper body straight. Start the movement, keep your feet still, squat with your legs, straighten your hips, keep your arms and upper body still, and keep your upper body and thighs on the same plane. The end action is to restore to the ready state. When completing this action, pay attention to keep the upper body and thighs in a horizontal state throughout the entire action process. The action can be divided into 4 groups of 20 times each, and weights can be appropriately placed on the chest to increase the difficulty of the exercise. Do these strength training exercises to make your lower plate stronger.
