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If you have shriveled legs, you have many exercises to make them look bigger. Remember that exercise alone is not enough, but to really get results, you need to practice correctly and have the right habits, and increase calories as energy for exercise. If you really want to know how to have strong legs, please continue reading this article.
Steps
Do exercises for the legs
- Stand up straight, feet shoulder width apart.
- Bend your knees and then lower until your thighs are parallel to the floor.
- Hold the standing position for 10 seconds.
- Push the person upright again.
- Repeat 10-12 times in 3 sets.
- Sit on the front thigh kick machine, knees bent and feet under the low bar of the machine.
- Straighten your legs to lift the weight, then lower your legs.
- Repeat 10-12 times in 3 sets.
- Fasten the cable to the ankle with the straps.
- Hands holding dumbbells.
- Bend your knees toward your buttocks to lift the weights. Straighten your knees and place your feet back on the floor.
- Repeat 10-12 times for 3 sets, then switch legs.
- Lie on an exercise bench, face down, with your legs straight and ankles under the lever.
- Bend your knees and pull the lever toward you.
- Repeat 10-12 times in 3 sets.
- Stand straight, feet shoulder width apart.
- Bend from the waist, legs straight, hands grasp the barbell.
- Keeping your shins stiff and strong, raise the barbell to thigh level.
- Lower the barbell to the floor.
- Repeat 10-12 times in 3 sets.
Use muscle building techniques
- In each exercise, you need to use as much weight as possible and practice correct posture about 10 times. If you can easily lift 15 reps, the weight is too light. If you can’t lift more than 5 reps, the weight is too heavy.
- Over time, you need to lift weights to increase intensity. Muscles will stop growing if you don’t lift more weights while they get bigger and stronger.
- If you’ve done your best with weightlifting, front thigh kicks, and curls for one week, you should move on to waist crunches, curls, and dumbbells for the next week.
- Lifting weights is one way to avoid a steady state, to ensure that your muscles don’t stop growing when you’re training with too light weights. [5] X Research Sources
- Try swimming, walking, basketball or table tennis if you want to work out between workouts.
- Make sure you get enough sleep to give your body time to recover.
Eat to have bigger legs
- Meat, whole grains, beans, vegetables, and nuts are all good foods when you’re trying to build muscle.
- Eat more than you need. During intense exercise, you will need a lot of calories and may need to eat at least 5 large meals a day.
- Avoid empty calories from fast food, cakes, cookies, chips and junk food that make you tired instead of fueled.
- Creatine is available in powder form. Mix creatine powder with water to drink 2-3 times per day.
- Creatine is considered completely safe when used in doses of 20 g for a long time. Always read the accompanying instructions carefully. [6] X Research Source
Advice
- Always practice the right posture and practice as much as you can. This will make your legs bigger.
- If you’ve never lifted weights before, consider working out with a personal trainer or physical therapist to ensure correct posture.
Warning
- If you’ve never exercised or have been diagnosed with a chronic condition, you should talk to your doctor before trying to make your legs bigger. In some cases, the process required to increase the size of the legs can be harmful to health.
This article is co-authored by a team of editors and trained researchers who confirm the accuracy and completeness of the article.
The wikiHow Content Management team carefully monitors the work of editors to ensure that every article is up to a high standard of quality.
This article has been viewed 26,969 times.
If you have shriveled legs, you have many exercises to make them look bigger. Remember that exercise alone is not enough, but to really get results, you need to practice correctly and have the right habits, and increase calories as energy for exercise. If you really want to know how to have strong legs, please continue reading this article.
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