If Someone asks you, which guys in the gym are "men" who really love fitness and know how to do it? Which guys are just "little boys" who just play with the equipment? How would you answer? --Who can bench press the most? Who has the most powerful biceps "cannon", or whose abdomen has six clearly convex "dried tofu"? NO! There is only one real criterion, legs Muscles (including the quadriceps in the front, biceps femoris and gluteus maximus in the back).

Why use leg muscles as a measure? Quite simply, leg muscle training is the most difficult and torturous! Many bodybuilders are afraid of hardship and fatigue, so they put leg training aside and usually only do some upper body training movements. The result is of course extreme lack of coordination between the upper and lower bodies.

In fact, leg training is of great benefit to a bodybuilder. First of all, it will give people a kind of beauty enjoyment from the appearance. Secondly, when the "foundation" below is strong, the "building" of the upper body will be easier to develop. Also, the legs are the most frequently used part of the body in daily life. When your muscles are developed, the burden on other parts of your body can be reduced accordingly - including your heart.

In addition, leg muscle development is also helpful for those who want to lose fat. The key to losing fat is to establish a negative caloric balance - that is, calorie consumption is greater than calorie intake! Aerobic exercise is the best fat-reducing exercise and can consume a lot of calories, but the development of leg muscles can also "add bricks and tiles" to your fat-reducing plan - the more developed the leg muscles are, the faster the basal metabolic rate will be, and the consumption will be higher. The more calories!

Moreover,, almost all aerobic exercise is based on leg movements, such as running, climbing, stair running, and skipping., elliptical machine, stationary bicycle... If you want to increase the amount of these aerobic exercises without injury or less injury, then developing leg muscles is a must

Since well-developed legs are so important , how should you train to have strong legs? Try this leg training plan - 2 times a week, and you will be a strong man among men in the future.

Chest Squat

In a standing position, place the center of the barbell at the junction of the pectoral muscles and clavicle (in front of the supraclavicular fossa), with the palms of both hands facing each other. Touch and support the barbell, maintain balance on the left and right, and keep the elbow joints downward; the movement requirements and attention points for squatting and standing up are the same as "barbell squats"

Since the center of gravity of the barbell is in the chest, it is more conducive to the strengthening of the thigh muscles. Use force. This training movement does not use as much weight as the barbell squat, but it can stimulate the thigh muscles from a different angle than the barbell back squat.

Do 3 sets of 6-12 times each, gradually. Increase training weight and reduce training times