Exercise to Help Big Legs Quickly and Effectively

Tips: Adjust the exercise chair, choose the most comfortable sitting position, the back is not bent. Raise the leg to the highest position to align the leg nearly straight with the thigh. You can hold this position for 1s to focus on the leg muscles more. When going down, do not let the thigh muscles sag, ie, do not go down all the way so that the thigh muscle no longer exerts force on the 2 leg rests.

Down slowly inhale during the process, push up faster than when coming down and exhaling.

Lesson 2: Squats

The king of exercises is here. Today’s training session is successful or not depends on this exercise.

6 sets:

1 set of 16 reps warm-up squats without weights.

1 set of 14 reps with 30% MW.

1 sets 10 reps 55% MW.

3 main sets with 60-80% MW, 10-12 reps.

Rest between sets of 60-90 seconds (the shorter the better). Try to complete the exercise with the best form possible.

Tips to remember: the back must be naturally straight, the head should be raised naturally. The knees are very firm to not shake, vibrate or be narrowed in, spread out too wide in the process of going up and down. Absolutely do not tiptoe.If you commit one of the above errors. Stop practicing. Practice and try again and again until you have perfected the movement before touching the barbell.

– Recommended for newbies to practice with medium leg width (legs shoulder width apart). Will eat the whole quadriceps (Temps) and also the groin muscles, part of the glutes.

– Inhale down, exhale up.

3 sets: 1 set of 12 reps warm up with 55% of the maximum weight you can do standard form (MW) in 1 rep. 2 main sets with 75-80% MW, 10-12 reps.

Rest between sets of 60-90 seconds (the shorter the better).

Down slowly inhale throughout the process. When you get close to the highest point, exhale through your mouth.

Absolute attention: Do not lock the knee joint when it is at the highest point, it will cause knee degeneration for a long time. Knees that move in a straight line without bending in or out too much can cause immediate injury to the ligaments.

Keeping your back straight, your back arched will cause you back injury. Refer to the article on common injuries: Common injuries in bodybuilding.

Note: With this exercise, the position of the legs will have a great impact on the muscle group to be exercised: Type 1: Focus more on the hamstrings and buttocks

Style 2: Focuses a lot on the front thighs

Type 3: Focusing a lot of groin muscles

Style 4: Leg press Normal focuses on the quadriceps

1                                      2                                         3                                     4

Lesson 4: Lie face down on a chair with legs folded to exercise the back thighs

4 sets:

1 set warm-up 12 reps 55% MW. 3 main sets with 75-80% MW, 10-12 reps.

Rest between sets of 60-90 seconds (the shorter the better). Try to complete the exercise with the best form possible.

Tips: This article you practice cheat will be quite heavy. But remember to only do 10-12 reps for one set with the best form possible. Don’t cheat by curling your butt or leaning forward.

Slow down, inhale during the process, step up, exhale.

Lesson 5: Lower the body to exercise the glutes (Lunges, also known as Split squat)

This exercise is for the glutes. It sounds girly but let’s do this exercise. Girls also notice your butt. It could also be due to the location of your wallet ;))

4 sets: 1 set of 12 reps warm-up. 3 main sets of 10-12 reps. Moderate weight. This exercise is quite difficult to practice, you have to practice a lot.

Rest between sets of 60-90 seconds (the shorter the better). Try to complete the exercise with the best form possible.

Techniques to pay attention (Tips):

1. Make sure your back is straight, your head is naturally raised

2. Shoulders relax and balance, do not stagger, press forward or backward

3. Your knee is advised not to exceed the plane perpendicular to the ground at the tip of your toe.

Slow down, inhale during the process, push up, then exhale.

Lesson 5: Banana muscle exercise

I will introduce the 2 most effective exercises and can be done at the gym in Vietnam. Each exercise can be practiced into 2-3 sets, each set of exercises until you can’t go up anymore, then stop, rest 60s – 90s and then continue lightning 2, 3. Down inhale. Breathe up.