Load-bearing squat
Squat with weight is a very good exercise for our daily legs, and it is also simple and effective. Squat may be too simple for many people, so choosing a squat with weight is a compromise. First of all, we choose a good weight, which can be a barbell or a dumbbell. At first, we held a heavy object in each hand. At the beginning of the exercise, we need to straighten our backs, hold heavy objects at the sides of our waist, and then start doing squats. Leg movements are the same as standard squats. Generally speaking, a group should complete at least 30 movements.
Leg extension
Leg stretching is mainly to make our leg muscles more uniform, so that our leg lines will look better. We can choose to stretch in lunge or bend over to pull the ligament. These movements can exercise our leg muscles well and make the lines more perfect. Generally speaking, when stretching, at least one action needs to last for more than 30 seconds, and five actions must be completed at a time, and each action can be done in multiple groups.
run quickly
Running is the simplest and most effective way to exercise our leg muscles. The running mentioned here is generally jogging at a speed of 6~8km/ h for at least 30 minutes at a time. Many friends will choose to run mini marathon (5km) or half horse (10km or more), which can effectively exercise our leg muscles, especially calf muscles.
These are exercises to train leg muscles. We can exercise every day. The more frequently we exercise, the better the exercise effect we can get, so we must be able to keep exercising for a long time and need more exercise.