1, one-legged radish squat.

Exercise method: First, put one foot on the chair and put the instep on the chair. The front foot is a big step away from the back foot, the toes are forward and the body is straight. When squatting, keep your body stable and straight up and down, and feel a line pulling you overhead. Pay special attention not to open your knees inward or outward (parallel to the front), and focus on your hind feet. When squatting, try not to exceed your toes with your front foot to avoid excessive knee pressure.

2. Go through it.

Exercise method: put your hands on the side and stand side by side. First make your right foot take a big step forward, then slowly squat down, with your right knee bent forward and your left leg slightly sinking. When squatting to the lowest position, straighten your legs at the same time, pull your left foot forward and stand close to your right foot, then make your left foot take a big step forward and squat. Do it repeatedly.

3. Dumbbell squat.

Practice method: Hold the dumbbell on your chest, with your feet separated, with the distance slightly larger than the shoulder width. The toes and knees are outward at a 45-degree angle. Hold the kettle bell or dumbbell with both hands, palms inward, facing yourself, knees bent, crossing the apex, and the spine is kept in the middle at a 45-degree angle with the vertical plane.

Doing a lot of aerobic exercise actually makes your legs thinner. Leg muscles will become slender, not bigger and stronger. However, it usually takes several hours of running to destroy the results of weightlifting training, and it is still important to keep healthy by insisting on moderate aerobic exercise for 150 minutes per week. If you really want to make your leg muscles stronger, you might as well choose swimming or rowing machine. After resistance training, you can arrange another 30 minutes of aerobic exercise, but you can't give up completely.