Legs are constantly like bamboo poles, using king actions to build a foundation, effectively improving training level

It's actually not easy to practice legs at all, it takes more time and sweat than practicing chest and back, but there are many benefits to leg training, which can allow us to improve our body level. Whether you are just starting to contact fitness or have a certain level of training, don't miss the king actions of legs, king actions can make your training effect more obvious, and can also lay a good foundation for you.

First: Neck Back Squats

This action is a relatively basic action, mainly placing the barbell on the upper back position, then grasping the barbell with both hands, stabilize the body, at the same time, the distance between the feet should be slightly wider than the shoulder width. When starting the action, the knees should be slowly bent, and do not bend the hip joint, the back should be kept straight, when lowering the barbell, the quadriceps should touch the ankles or the thigh should be parallel to the ground, when standing up, do not lock the leg, if the thigh cannot reach parallel to the ground, then try to squat down as far as possible.

Everyone is different when practicing actions, some people want to use the whole range to practice, and some people can only use half the range, we just need to remember that if the body feels uncomfortable, stop training, don't sacrifice the range of motion for the burden, and don't sacrifice your health for the burden. To effectively stimulate the inner side of the thigh, you can do more wide-stance squats, the fingertips should face outwards.

Second: Front Squats

Front squats are placed at the triceps position, mainly the arms should be parallel, slowly raise the barbell, take one step back while lifting the barbell, the distance between the feet should be the same as the shoulder width. When completing this action, you will find that your back is straight, and during the movement, the emphasis should be on the front of the thigh, because the barbell back squat relies on a lot of hip force. If you are just starting to contact this action, you need to stabilize your body first, we can complete the Smith machine squats on equipment, when we make this action very familiar, then practice this squat.

If your stature is relatively tall, when practicing this action, your body will lean forward more, or the heels will slowly rise, so we can put a barbell plate under the heels, which can increase the stability of the body, this method is suitable for all squats.

Third: Hack Squats

Hack squats can effectively develop the outer side of the thigh, mainly choose the appropriate weight, the distance between the feet should be the same as the shoulder width, place the shoulders on the pad position, squat down to the lowest point, and return to the original position. In this process, the thigh should be parallel to the ground, and the back should be kept straight, ensuring that when squatting, do not lower the barbell too much. Because in the squatting process, pressure will be generated, if the pressure is too much, it will be applied to the knee, which may cause our joints to be injured.

Fourth: Leg Press

This action can improve muscle quality, it is a very traditional leg press action, it is completed by equipment, it can bring very small pressure to the waist, and can also effectively stimulate the thigh. When practicing, we must ensure that the back position allows our bodies to stretch, the distance between the feet should be the same as the shoulder, when pushing the weight, do not lock the joint, control the whole movement track, and use the body's explosive force to push back the weight, to make your legs become thicker actually is not an easy thing, but since you have this goal and this determination, then you have to start, and it is not impossible. As long as you start now and definitely commit, you will definitely have it in the future. When practicing, give your body enough space, or if our time is not enough, we can do some actions that can be done in daily life, so that our legs can also be practiced, and at the same time, increase the training volume of the legs.