Friends who often go to the gym to exercise must know that legs exercises are indispensable for us to exercise in the gym. There is a saying in the field of fitness: If you don’t train your legs for fitness, you will get impotence sooner or later. Vividly illustrates the importance of leg exercise. So, do you know what the order of leg exercises in the gym is?

1. Barbell Squat

The Barbell Squat is an evolution of the squat , its main difference from squats is that it uses a barbell for weight-bearing training. Through this training method, it can produce greater muscle training effects. For those who are doing barbell squat training for the first time, it is recommended to train on a squat rack to prevent possible dangerous situations caused by body imbalance. At the beginning of training, lower the barbell above the shoulders, select the appropriate height, and then install the barbell. Use both hands to push the barbell away from the rack, straighten your legs, and keep your upper body straight.

2. Barbell deadlift

Barbell deadlift is one of the most common training movements in barbell exercise. It has a very obvious effect on leg muscle training and is popular among many people. A favorite for leg training enthusiasts. When training, we need to place the barbell on the floor in front of our legs, open our feet, bend our hips, and hold the barbell with arms, legs and shoulders at the same width and narrow distance. Take a deep breath and lower your hips so your shins touch the bar. When the barbell is above your knees, immediately pull it upward.

3. Kick on the inverted pedaling machine

First let our body relax on the inverted pedaling machine. At this time, we lift our legs upward and put our feet against the baffle of the inverted pedaling machine. location. At this time, there are three types of distance between our legs. One is the same width as the shoulders before, which is the standard posture. The other is the narrow distance, which is slightly narrower than the shoulder distance. The third is the wide distance, which is the distance between our legs. Wider than shoulder-to-shoulder distance. The three movements are similar, but the way of exerting force is different. The standard method is the least labor-intensive, and the other two methods require more effort.