At this point, you might as well think about the benefits of practicing your legs, which may counter your fears. If you can exercise your legs for a long time, you can increase your muscle content. Because the leg is the largest muscle group in the human body, it will improve the basal metabolism. After the basal metabolism is improved, the effect of fat burning will go further, so it will help to reduce fat. Exercising your legs can also protect your bones, help people resist aging, and let you not lose to any peers in temperament and posture. Good leg training enables you to walk as fast as a fly even in old age.
If men want to increase the circumference of their legs, or let testosterone promote secretion, they must practice their legs. Women who want to modify their legs, make them more stylish, or effectively improve their hips can't avoid leg movements. Of course, both men and women, as long as they exercise their legs, can also delay the arrival of aging to some extent. Let's talk about leg exercises. Squat is the most classic and basic action. Whether in the gym or at home, or using small equipment, it is inevitable. But then again, although the squat movement is good, it is too simple to do only this one.
Moreover, it seems that it is not enough to always exercise your legs by hand, but if you have the conditions and time to go to the gym, you can exercise your legs with a pair of dumbbells at home, which is a good choice. Although it is not as strong as the professional equipment in the gym, it is relatively simple to implement. As long as you choose more movements, you will fully stimulate your legs and won't make the training process particularly boring. Do some warm-up activities before formal training!
Action 1: prone dumbbell bending legs
Bend down and stick your whole body on the bench, only your legs are straight, your feet are close together, and a dumbbell is sandwiched between them to keep it stable. Two big arms cling to your body. Grab the edge of the bench with both hands. You can also straighten your arms and put them under the bench, mainly to stabilize your body. Then bend the calf upward, pause when bending to the highest limit, and then control to straighten the calf.
Action 2: the dumbbell takes a step forward.
Stand with your legs straight, the distance between your feet is less than the shoulder width, your back is straight, and your abdomen is tight. With your arms hanging naturally at your sides, hold the dumbbell, look forward and take a step forward. Then bend your front and rear legs and do a squat posture. Pause, take back your hind legs and move forward together. Then the other leg takes a step forward and makes an arrow squat posture, alternately and coherently.
Action 3: Goblet squat.
The span between the feet is greater than the width of the shoulders, and the knees can be slightly bent without locking. The upper limb body should be as straight as possible, with two arms and big arms clamping the body, forearms facing up, hands holding dumbbells in front of the chest, eyes looking forward and waist straight. Sit back on your hips, squat, pause for a moment, and then get up and stand.
Each of the above movements can be done 15- 18 times each time, and five groups can be trained each time, and consciously performed 3-4 times a week. Pay attention to the details of the action when doing the action, and make sure that the knees and toes point in the same direction when squatting. Dumbbells can also practice legs, with less movements and comprehensive effects, so that leg muscles can be exercised in all directions.