The legs are one of the largest muscle groups in the body, and the source of strength for the body. And as people grow old and show old legs, as the body ages, the leg muscles will be lost and the strength will weaken along with it.

To prevent the ageing of the legs, we need to focus on leg strength training and maintain the habit of regular leg training, a part of every fitness person should not be neglected.

If a gym goer can only choose one muscle group to train, then I would not hesitate to choose leg training, why is that? There are mainly these few reasons.

1, adhere to the training legs can effectively prevent muscle loss, while driving the development of the hip, waist and abdominal muscle groups together, to enhance the proportion of the lower limbs, shaping excellent body lines.

2, adhere to the training legs can enhance their own strength level, promote testosterone secretion, help you enhance the body's explosive power and lower limb stability, help you break through the fitness bottleneck, fitness performance is more outstanding.

3、Adhering to leg training can strengthen the lower limb muscle groups, thus enhancing the body's basal metabolic value, allowing you to consume more calories without realising it, helping to build a lean physique, prevent body fat and enhance fat burning speed.

4, adhere to leg training can enhance joint flexibility, strengthen bone density, prevent osteoporosis problems, so that your legs do not age, maintain youthful vitality, abundant physical energy, and effectively slow down the speed of aging.

However, those who have tried leg training should know that it is relatively painful, and the soreness of leg training is more obvious than chest or arm training, which makes many people choose to skip leg training days. And such behaviour is not advisable; leg training is significant.

Fitness veterans know the importance of leg training and they keep up their leg workouts 1-2 times a week, which helps them to build a more muscular body.

How to train legs scientifically? When we first start training legs, we can start with low weight or self weight training to get the right trajectory of the movements and prevent muscle strain.

As the muscles develop then raise the weight level so that you can further tear the muscles and build a stronger lower body. Whether you are a muscle building or fat loss person, it is essential to keep up 1-2 leg workouts a week.

Here is a set of leg exercises to keep a frequency of 3-4 days to promote testosterone production and strengthen the lower body.

Movement 1: Front neck squat 10-15 reps, 2-3 sets

Movement 2: Barbell hip thrust 10-15 reps, 2-3 sets of repetitions

Movement 3: Barbell forward arrow squat 10-15 reps, 2-3 sets

Movement 4: Dumbbell wide squat 10-15 reps, 2-3 sets

Movement 5: Bulgarian squat 10-15 reps, repeat 2-3 sets

Movement 6: Weighted heel lifts 10-15 reps, 2-3 sets

Note: After each leg workout, remember to stretch and relax the leg muscles to relieve muscle congestion and reduce soreness, which can promote muscle repair.