Moreover, men and women exercise hip and leg positions for different purposes, but the methods used are the same, and the benefits brought by exercising hip and leg positions are the same. Our lower limbs are the source of our whole body strength. Exercising our legs can strengthen our physique and promote our muscle growth. And with the growth of age, people will get old first, and exercising our legs can delay aging. As I said just now, leg training can consume a lot of calories, so it helps to keep fit.
Moreover, the position of hips and legs belongs to a part of the whole body, which can play a very good role in shaping the whole body and improve the proportion of the whole body. Moreover, for men, paying attention to the position of hips and legs can also maximize the testosterone level of the body. The benefits of leg training are not limited to these, so I won't list them here. Then what we have to do at this time is to add leg training to the plan, so how to exercise the legs is the most appropriate?
We are talking about what suits us best, because everyone is different, so what suits us is different. As long as we can keep ourselves going and maximize the exercise, it is suitable for us. You can choose to use equipment for training or choose self-weight training. The choice of action should be arranged according to your own purpose and time. The following movements are all weight training through dumbbells, and there is no requirement for the venue, so they are very versatile.
Action 1: dumbbell leg lift
Lie prone on the seat, hold your arms close to your body, grasp the edge of the seat with both hands to help you keep your body stable, keep your legs together and straight, hold a barbell between your feet, keep your back straight, move your legs up hard until your calves touch your thighs, and then slowly move the dumbbell down according to the curve when you come, until your legs are straight.
Action 2: dumbbell squat weight push
Hold the dumbbell with both hands, with the big arm close to the body, the small arm perpendicular to the ground, and the dumbbell on the shoulder. Then squat down until your thighs are parallel to the ground, and then get up and stand. When standing, push the dumbbell up over your head with your arms until your arms are completely straight, and then continue to repeat the squat.
Action 3: Dumbbell hard pull?
The legs are slightly bent, and the distance between the feet is roughly equal to the width of the shoulders. Keep your upper limbs straight, put your hands in front of your body, and lift dumbbells relatively. Keep your back straight, then move your hips back and lean forward until your upper limbs are parallel to the ground. At the same time, the arm straightens down, pauses, gets up slowly, and the dumbbell returns to the abdominal position.
Action 4: Dumbbell step squat
Stand up straight, heel contact, toes apart, back straight, arms hanging down to your sides naturally, holding a dumbbell in each hand. Keep your eyes on the front, one leg forward, bend 90 degrees, and bend your hind leg at the same time, but don't touch the ground. Slightly stable, stand up straight, change legs, and keep the upper limbs stable during exercise.
Each of the above actions can be done 15-20 times, because the intensity of the action is not very great, so it can be done every day. As for the number of groups you do every day, you can adjust it according to your body's acceptance. Everything must be based on safety and health, and we must do what we can, and it is impossible not to be forced. We can use dumbbells to make leg exercises more efficient, which is suitable for both men and women.
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