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1. Leg extension. – In front of your thighs.
Position 1. Sit on the instrument so that the back and waist hips are firmly fixed, and hold both handles on both hands.
Posture 2. Lift your legs slowly, reminiscent of the image of squeezing your thighs like you’re squeezing laundry.
Posture 3. Squeeze for 1 to 2 seconds at the maximum contraction point of the thigh and put it down until it reaches 90. You can repeat this movement.
TIP – Squeeze your thighs like you’re squeezing laundry. It’s a key point of leg extension, so please remember and exercise. And if the tip of the toe is 11-shaped, the femoral muscle is stimulated, and if the tip of the toe is V-shaped, the inner light muscle is stimulated, and if the tip of the toe is 자로-shaped, the outer light muscle is stimulated.
2. Squat. – Lower body.
Pose 1. Spread your legs shoulder-width apart, and the tip of your feet face outward. Look straight and straighten your chest to make your back arched.
Posture 2. Keep your knees from sticking out in front of your toes as much as possible, and sit down until your thighs are horizontal to the ground.
Position 3. After shrinking for 1 to 2 seconds at the point where the body has gone down to its maximum, you can return to your original position. It’s a repetitive exercise.
TIP – When using a barbell, place the barbell naturally on the upper part of the mitral muscle. Relax your arm and hold the barbell naturally. If you look straight, your upper body will naturally stand up and you can maintain an arch shape. Hold your breath when you go down, exhale when you come up, and inhale again before going down.
3. Leg press. – Thighs.
Position 1. Fix your back and waist on the exercise machine and sit down. Spread your feet shoulder-wide and place them on the scaffold.
Pose 2. When exercising, focus on the thigh muscles and push the scaffold as if you are pushing with your heel.
Position 3. After shrinking for 1 to 2 seconds while pushing the bar, you can return to your original position. It’s a repetitive exercise.
TIP – Stretch your knees about 95% when contracting muscles, and relax only until your knees are at right angles. If you position your feet high during exercise, you will be concentrated on your hips, and if you position them low, it will be concentrated on your front thigh. In addition, if you narrow your stride, you can concentrate on various places you want inside your thighs.
4. Situated leg curls. – The back of your thighs.
Position 1. Sit on the fitness machine with your hips, waist, and back attached. Secure your thighs to the pat.
Posture 2. When exercising your lower body, you can exercise by contracting the muscles of the back of your lower body as much as possible as if you are attaching your heel to your hip.
Posture 3. Squeeze your muscles for 1 to 2 seconds in the contracted position and return to your original position.
TIP – Please do it as if you are attaching your heel to your buttocks.
5. Citi de Capraise. – Calf
Position 1. Sit on a bench or instrument and place the Smith machine barbell on your lap.
Position 2. Lift the heel as much as possible in that state.
Posture 3. Squeeze the calf muscles for 1 to 2 seconds while lifting and return to the original posture, and that’s it.
TIP – When exercising your lower body, attach a pad to the barbell and exercise, or place a towel on your knee. If the tip of the toe is in the shape of 자로, the outside of the calf is stimulated, and if it is in the shape of V, the inside of the calf is stimulated. It’s more convenient to exercise by fixing the barbell with both hands.
Today, we learned about the men’s lower body exercise routine. There’s no exercise as hard as lower body and thigh exercises, but after doing it, I feel proud of the shaking. Make sure to practice the men’s lower body exercise routine until you all make healthy thighs.