Female friends, having slender legs can greatly improve your figure and temperament. Bad body shape will affect the beauty of the body, and correct leg training movements can make your body look better. The body shape is better, the muscles are firmer, and the person has more temperament.
However, many girls also think that leg training in the gym is too troublesome and tiring. It is suitable for boys but not suitable for girls. Today, the editor has found some freehand leg training movements without equipment, which can be practiced at any time. Simple and convenient, recommended to girls who want to keep fit and train their legs.
First do 2 sets of each action introduced below separately, and then do circuit training to increase intensity.
1. Squat with bare hands
Squat is one of the representative movements of physical training.
Leg strength training
Exercise method
Stand with your hands straight. Spread your legs apart, keeping your knees slightly bent.
Squat deeply until your knees are bent at a right angle. Keeping your back straight, move your hips back, keeping your knees slightly bent as you return.
2. Scissors
A representative movement for leg exercise. Most women like to do this movement.
Men generally don’t do this movement very much when doing squats, but today we are talking about freehand exercise, so we need to add scissors and span to do it together.
Leg strength training
Exercise method: Put your hands on the sides, stand with your feet side by side, and take a big step forward with your right foot first. Then, slowly squat down, bend your right knee forward, straighten your left leg slightly and sink it.
Action process: When squatting to the lowest position, straighten both legs upward at the same time, retract the left foot forward, and stand closer to the right foot. Then, take a big step forward with your left foot and squat. Repeat.
Training points: If you stand up to three-quarters of the squat or when you are about to straighten for a short distance, you mainly use the quadriceps to contract forcefully. This action can also be done as a scissor squat on the spot, with the left and right feet alternately practiced.
3. Jump Squats
Jump squats are based on squats and add jumping movements to increase exercise intensity.
Leg strength training
Exercise method: Jump squats are counted as one jump. The squat posture is the same. The starting position is sitting. Jump once, jump higher than the preparation position for the last time, and sit at the same height as the preparation movement. < /p>
Look in the mirror and check your posture
Lower body circuit training
Do the above 3 lower body exercises independently. You can start the cycle exercise.
Squat 10 times, do squats 20 times, and jump squat 8 times to count as one group. Do a total of 3 groups. Strength training
Circular exercise precautions
Lower body exercise depends on the physical strength of the exerciser. You may feel dizzy
If you experience these phenomena during exercise. , do it after reducing the number of repetitions.
If your knee joints are not good, don’t do cycle exercises, just do the exercises alone.
Building your leg muscles will not only make your body look better. , it can also strengthen ligaments and joints, and the body's sense of coordination and balance will become stronger. During the practice process, it is recommended to exercise the front, rear, inner and outer sides of the leg muscles through different training movements. After practicing, do the corresponding stretching, so that the leg muscles can be strengthened. The lines will be more perfect
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