Exercises to strengthen leg muscles

fitness / Exercises to strengthen leg muscles

 The thinnest of the legs

Many people are disturbed by the problem of the thinnest legs so that they are not in harmony with the body, and there are many methods and methods that help to fill them and build muscles in them, by eating caloric foods to nourish and grow muscles, and to do some exercise, but increasing the fullness of the legs is one of the things that you need To a little long time until results appear.

 Exercises for fattening the legs

Do squat exercise; It is considered the best exercise you can do to obtain strong and fat legs. As it moves most of the fibers in the muscles in the area of ​​the legs, and to practice this exercise, we have to stand so that the shoulders are parallel to the feet and bear the weights, then bend the knees and sit so that the thighs are parallel to the ground for ten seconds, then return to the first position and repeat the exercise ten to twelve times We divide it into three groups.

Exercising the leg stretching exercise using the leg stretching machine with weights that can be lifted ten times, where we sit on the machine, then bend the knees and feet under the bar, and raise the weight up and then lower it, and repeat the exercise twelve times, dividing it into three groups. We stand on the feet and keep the shoulders straight, then we bend and keep the knees straight, then we carry the iron weights according to the body's ability to carry weights, gradually increase the weight, and keep the legs tight, then we raise the weights to the thighs, and lower the weights to the ground, and repeat the exercise twice Ten times for each group, divide it into three groups.

Tips for fattening legs

• Regular exercise necessary to build muscle in the legs properly.
• Using multiple weights for each exercise, which can be carried to perform the exercise properly, and repeating exercises ten times, to notice the gradual weight gain of the legs after several weeks.
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• Doing exercises quickly; To build the muscles of the legs in record time, and the number of times of exercise must be gradually increased.
• Change the exercise to the last exercise every two weeks; Because the body's muscles get used to exercising, and thus no muscle building occurs.
• Eat foods rich in protein and calories, and you must beware of eating foods that cause bloating and the accumulation of unwanted fats in the body and avoid eating junk food.
• Increase the number of meals you eat each day and make sure to eat whole grains, vegetables, fruits, nuts, cheeses, hard-boiled eggs, avocados, and peanut butter.
•  Doing simple exercises between the exercises previously mentioned; This is to avoid muscle fatigue and to relax it so as not to be strenuous on the legs.
•  Sleeping enough hours each day so that the body can increase its capacity and energy by exercising daily.