Exercise 1: Lift your legs on your back, hold your hips with both hands, and do leg flexion and extension exercises, each group 15 times, and do 3 groups each time, with a frequency of about 50 times per minute.

Exercise 2: Lie on your back, lift your legs, and do the imitation of riding a bicycle, alternately from slow to fast or from fast to slow. Each group does it for 2-3 minutes, with an average of 50 times per minute. After each group has finished the rest 1-2 minutes, do the next group of exercises.

The following exercises are some of the best weight training exercises for beautiful legs:

1. Leg stretch

This exercise can develop muscles above the knee and strengthen the muscle tissue that supports the knee. If you are in the gym, you can practice this action with leg stretching equipment; If you are at home, you can do this exercise by sitting in a chair or bed with your hands clenched and a dumbbell or pillow between your ankles. This action only needs to sit, bend your knees, and then straighten your knees. You will feel the thigh muscles contract. After straightening, slowly count twice (stop for two seconds), and then take four seconds to reduce the weight. That is to say, the upward leg stretching speed is relatively faster than the downward speed. You can practice two groups when you are a beginner, three or four groups after you get used to it, and you can repeat it with 12-20. Leg stretching is the beginning of every leg exercise.

squat

Squat lift can develop thigh muscles and build legs, which is the best leg exercise. You can squat 100 times as soon as you get up every morning. This action requires putting dumbbells on your shoulders or pillows on the back of your neck. Then squat to be parallel to the ground (thighs are parallel to the ground), not squat. If you squat too low, it is easy to tighten your knees. When you do this action for the first time, you can practice 2 groups, each group.

3. Horse squat

This exercise is similar to squat, but it can better isolate the anterior thigh muscle. Squat lifts usually involve more hip movements. If you go to the gym, you can practice this action with horse squat equipment; For example, at home, grab the doorknob (or fixture) in front of you with both hands and do horse squat. The action is basically the same as squatting, but you can exercise the muscles of different parts of the thigh by changing the position of your feet. If you stand near your knees and ankles, pay attention to exercise the muscles around your thighs; If your knees and ankles open outward, exercise the muscles on the inner thigh. When squatting, bend down slowly; When you stand up, try to tighten your hips and hips and control them carefully. Slow down for best results. At the beginning of training, you can practice 2 groups, each group repeats 15 times, and after adaptation, you can do 4 groups, each group repeats 15-20 times.

Squat in lunge

You may feel awkward at first, but you should practice more. To do this, stand with your left foot fixed and take a big step forward with your right foot in a striding posture. Then restore and repeat this action 15-20 times. Swap your left and right feet and do the same lunges and squats for the same number of times. You can also take a big step to the left and right instead of going forward. This action can exercise the soft inner thigh muscles. However, this movement can only be practiced after the body is balanced. Otherwise, you may lose your balance and fall. Are you dissatisfied with your leg shape? Be quick:

When you are free, you should repeatedly stand on tiptoe and then put it down, so that you can exercise the muscles of the soles of your feet and tighten the lines of your calves. It is best to practice until the calf muscles are a little sore every time. Bend your knees and do it on the stairs (half feet on the ground) for better results.

When sitting and watching TV, your feet should move up and down. Please pay attention to the alternating movements of your feet, and the average speed is not less than 120 times per minute. After the end, if you feel tense calf muscles, you can use hot compress, tapping or kneading to restore relaxation.

If the home is a wooden floor, try not to wear slippers and walk barefoot as much as possible, which can stimulate the acupuncture points on the soles of your feet and be beneficial to your health. How to reshape the leg lines, and introduce your familiar action of stepping on a bicycle backwards.

This movement is the most common leg movement. First, lie flat on the ground, then lift your feet and stretch as far as possible to your head. Place your body at your sides, bend your elbows, hold your waist and feet with your palms, and make a bicycle-like posture.

The effect of this action is to modify the lines of the thighs. If you do it for a long time, it will have a fat-reducing effect similar to aerobic exercise. Note: Keep your elbow bent 90 degrees. The action of riding a bicycle should be like riding a bicycle, which is an arc movement. Don't just kick hard So as not to hurt the joints. With the above knowledge, you can train slowly and do as much as possible every day, at least asking yourself to step on one hundred times.