First, the benefits of practicing legs
(1) Doing leg exercises can make us have a good figure. When our legs are trained, our hip line is raised. Our legs are longer and our hips are upturned. Who doesn't like hips and long legs? Boys are handsome, girls are beautiful and have temperament.
(2) Leg exercise can protect our leg joints and knees. We usually don't pay attention to calcium supplementation, or if you are an elderly person, there will be muscle loss and calcium loss, which will lead to leg weakness, easily damaged bones and easily dislocated joints. If we have strong muscles in our legs, these muscles can protect our legs well.
(3) Leg training has laid a solid foundation for other muscle training. Leg training makes our legs have strong muscles, and legs support our bodies, so our strength will be greater. With strength, many things in life can be solved and our life will be convenient. The most direct thing is that there are muscles in the legs, so that we have a solid foundation when training other parts of the body, and the training of muscles in other parts will be more efficient.
Second, leg training has a great influence on us, mainly in two aspects, one is appearance and the other is health. However, many people still struggle to practice their legs because they are entangled in two points.
(1) As for the choice of venues, when it comes to exercise, many people are worried about whether I will go to the gym or train at home. In fact, such entanglement is unnecessary. Bian Xiao takes you to compare fitness exercise with non-fitness exercise. If you go to the gym to exercise, the atmosphere will be better first, and you will be more active. Secondly, you can find a more comfortable auxiliary device, and the effect is good. There are gyms and coaches. You can ask the coach for help, and the effect is better. But going to the gym also has disadvantages, such as getting a fitness card and asking the coach for money. Make sure you have enough time to go to the gym, which is very troublesome for office workers and college students who have no time. Not in the gym, free time and place, save money. The pros and cons are all discussed. The choice of training place depends on your own situation.
(2) In terms of action selection, since the media era, various online fitness instructors have a variety of actions to choose from, and many friends will struggle with what kind of actions I should use. Analysis here, leg training movements are divided into isolated movements and comprehensive movements. Isolated action is aimed at a certain part, and comprehensive action is stimulated in many parts, such as flat support, abdominal muscles, thigh muscles and arm muscles. When we train leg muscles, we train for a certain part. We just need to choose isolated movements, such as leapfrog. You don't have to worry about your weight, because your personal background is different. As long as you think the weight of this equipment suits me, you can use it. If it is too heavy or too light, you should replace it. Here, I have to remind you not to be too confident and hurt your muscles.
The following small series introduces a set of movements for everyone, just training at home with bare hands, which is more suitable for office workers.
Action 1: Static Squat (about 30 seconds)
Squat into a squat, squat until the thighs are parallel to the ground, pay attention to the position of your hands here, and put your fists on your chest with your hands lightly.
Breathe evenly for 30 seconds, with your back straight and your toes and knees in the same direction.
Action 2: One leg straight leg hard pulling (both sides 10- 15 times)
Stand with your left foot straight to support your body, lift your right foot slightly off the ground, and naturally straighten your hands at your sides.
Bend your hips, lean forward, and your arms will naturally droop with your movements.
When the right leg is straight and lifted from the back, the back of the left leg feels obvious stretching feeling, and it takes a long time to recover after reaching the peak of action. If you find it difficult, you can find a stool or something to support it.
After returning to the initial state, repeat the action with the other leg.
Action 3: One-legged box squat (both sides 10- 15 times)
Find a suitable stool with a backrest and stand with your back to the stool. The position is probably that your hips can be placed on the stool.
First of all, introduce the right leg, the left leg stands to support the body, the right leg is lifted off the ground, and the hands are clenched on the chest.
Keep your hands in the same posture, keep your back straight, sit back with your hips, stand up after your legs touch the chair, and don't have to sit down.
Get up and return to the initial state, then change your left leg and repeat the action.
Action 4: Stand and lift your legs sideways (15- 20 times on each side)
Straighten your left foot to support your whole body, lift your right foot off the ground next to your left leg, and put your fists lightly on your chest.
Tighten the hips, lift the right leg to the upper right, and keep the right leg straight.
Lift it to an acceptable height and then slowly put it back in place, then change the left leg to complete the action and repeat the action.
This group of movements pays attention to keeping the back straight, the core tightened and the body stable. It's a cliche to train after a full warm-up, ensure the quality during the training, and then complete the expected number of times to make every movement effective. Take a break of about 45 seconds between actions and do 3-5 groups at a time. After the training, do stretching exercises to help the leg muscles recover.