In fact, we can also do leg exercises with dumbbells. As long as your movements are accurate enough, we can get good training results. Let's do five groups of leg exercises for everyone. If you can learn them, it will be very helpful for your leg muscle training.
The first group of actions
Hold the dumbbell with both hands, so that the palm of your hand faces you, and then stand up straight with your feet spread shoulder-width.
Then let yourself squat slowly and make a squat posture. The feeling of training is the same as squat, but we use dumbbells to complete the training, and the difficulty of training will be much reduced.
When squatting, keep your hands steady, don't sway around casually, and keep your body stable enough.
Train 4 groups, each group 10~ 12 times.
The second group of actions
We should hold the dumbbell with both hands, let it be in the position of the chest, then let our feet open to an opposite position, and then let ourselves alternately press the side legs on both sides.
When we press our bodies to one side, we should control our bodies to be stable and not let them lose their balance. This training action can not only train the muscles of the legs well, but also have a good training effect on the core parts of our bodies.
Train 4 groups, each group 10~ 12 times.
The third group of actions
This training action requires you to find a stool and put it behind your body, then put your feet up and down, let your toes press on the stool, and then hold the dumbbell in your chest with both hands.
Then let yourself squat down, keep your knees on the stool close to the ground, keep your concentration during training and don't think about anything else.
Train 4 groups, each group 10~ 12 times.
The fourth group action
The feeling of this training action is similar to that of the previous group, except that the auxiliary training can be completed without a stool, as long as you lie on the ground.
Let your feet open back and forth first, and your hind feet touch the ground. Then hold the dumbbell in your chest with your hands, and then squat yourself down so that your hind knees are close to the ground.
Train 4 groups, each group 10~ 12 times.
Group 5 action
In this last training action, the posture of lifting dumbbells is the same as before. Let your legs spread out first, and then grab the dumbbell in your chest with both hands.
Then let yourself finish the squat exercise.
Train 4 groups, each group 10~ 12 times.
You need to improve your concentration in these five groups of training movements, especially when you think they are very simple, so as to get better training results.
Don't think it's wrong to practice with dumbbells. It's wrong not to warm up before training. We should fully warm up before starting physical exercise, and then put ourselves into training to avoid muscle injury during training.