However, because our lower limbs are not trained, resulting in uneven lower limbs, so the lower limbs can not be ignored in the process of fitness. To be symmetrical, our upper and lower limbs need training.
Training 1: Step on the steps with heavy load
The equipment we need to prepare for this training is benches and dumbbells. In this training, we need to hold dumbbells with both hands and step up and down on the stool. In this training, we don't need to choose a heavy dumbbell.
The function of dumbbells is to carry out a kind of weight-bearing training. With proper weight, we will be more effective in the training process. If there is no bench when training at home, it is feasible to use sofa instead of the equipment we choose, as long as the action standard can achieve the effect.
Training 2: Bulgarian lunge squat
In this training, we need to use training chairs and dumbbells to complete it together. We lifted one leg, slowly lifted it back, and extended it to the chair. At this time, we need to straighten our backs and hold dumbbells with both hands.
The arm naturally goes down vertically, and then the training is repeated to complete this action. During this training, the leg bends 90 degrees. In these trainings, always keep your back straight. After one leg is trained, you can change the other leg for training.
Training 3: lunge jump
We don't need any equipment in our hands when we do lunge training. When we do lunges, we should keep our backs straight and our feet bent at 90 degrees? In this training, we can speed up appropriately, but at the same time we must meet the standards.
During training, our bodies will be unbalanced because of too fast speed, so we should pay attention to our own safety during training to avoid being injured during training, and we should not relax because of fatigue, which will make our knees easy to land and greatly increase the potential safety hazard.
The above methods are very effective for us to train our legs. These actions can be done at home without much space. If the fans of fitness novices find it too difficult to increase weight training, they can do it by hand, as long as the action standard is enough.
After training for a period of time, it will be more appropriate to gradually adapt to weight training. After a period of adaptation, plus weight-bearing training, the muscles in our body can be continuously improved and transformed, so that our muscles will not become stiff, and we will see the effect of our own efforts if we persist.
After the above training, we need to stretch our legs to a certain extent, so that our muscles can slowly relax from tension and become gentle from tension. This kind of stretching training can make our muscles not feel sore the next day, and at the same time, our muscles can recover quickly, which will be more beneficial to the later training.