Do not miss the bodybuilding exercises that help your thighs firm because they are the key to getting you into the world of good bodybuilding.
When watching photos of male models with six-pack abdominal muscles, billowing arms and charming V-shaped chest, you can’t hide admiration and also aim to get the same body shape. You rush into training to develop solid chest muscles, belly hunting strokes are all but forget other exercises to develop leg muscles. So you fall into an imbalance when your upper body swells and your lower body is lean.
If you’re in such a subjective situation, come with the following exercises to improve your thigh and leg muscles right away.
When it comes to bodybuilding exercises that help the legs grow, it is impossible not to mention Squat. Not only is the exercise of buttocks growing, Squat also gives you firm leg muscles if you know how to control the force of impact on it.
To increase Squat’s effectiveness in the lower body, you need to use weight. However, before stepping into the Barbell Squat exercise, you need to choose a level of weight suitable for your physical condition as well as a good start from 1 to 2 rounds, avoiding unnecessary injuries to your body.
Beginning in this lesson, your hands hold the weights, place them on the shoulder, legs extended with your hips, your toes slightly pointing to your sides, your back straight, your chest open.
Next, push your hips back, slowly sit down so that your thighs are parallel. Note, not sitting down too low, because this will put you at risk of muscle strain. You should not lean forward because the pressure will move straight into the lower back. You hold your posture for 1 second, your back is straight, head up, then stand up, repeat the old gesture.
ROMANIAN DEADLIFT / SINGLE LEG ROMANIAN DEADLIFT
With this exercise, you will lift the weight straight leg, so that the force focuses on the back thigh muscle. Therefore, they are not for people who are injured or have back problems because of the difficulty and pressure on the lower back.
Stand on your back, legs extended with your shoulders, put your weight close to your feet. After that, you slowly push your butt back and lower yourself. When you feel you are lowering your weight in the level of your back, you stretch your back to the maximum, use force under your heel and push up the weight.
During exercise, you can slightly bend your knees to relieve the pressure on your leg joints. Your back should stay straight. When weights are too deep, your lower back will be bent, causing injury.
If you are not familiar with the intensity of heavy exercise as above, you can get acquainted with post lifting weights on one leg. You stand upright on one leg and hold the weights at the opposite hand of the cylinder. You push your butt back, while lowering your upper body until your back is nearly parallel to the ground, your buttocks tighten. Hold the position for 1 second, you return to the original position and repeat the old gesture.
DUMBBELL WALKING LUNGE
With this step-by-step bodybuilder bodybuilding exercise, you will help develop muscles for both the front and back thighs. To start this action, hold on to two single weights in both hands, stand upright, legs extended with hips and hold the abdominal muscles. Next, step right foot forward about 60cm or more (depending on the height of yourself), left foot slightly to the tip of the shoe to contact the floor.
You slack both knees, create a 90 degree angle and hold this position for about 2-3 seconds. You lower your left heel, stand up, and pull your right leg back to the previous position, repeat this action with your other leg.
Combining these exercises every day, you will surely achieve your goal of solid feet soon, and never fall into the ‘bulge under the sun’ as many other gymer. Good luck!