Question 1: How to exercise leg muscles with dumbbells? How to exercise leg muscles with dumbbells (graphic) 1. Squat exercises: quadriceps femoris, gluteus maximus, hind leg muscles and adductor muscles. Action essentials: 1. Knees should be in the same direction as big toes; 2. The head, neck and limbs are in the same direction; 3, repeat the action must keep the direction unchanged, the body is stable. Starting action: 1, hold the dumbbell with both hands, separate your feet, and the distance between your feet is slightly wider than your shoulders; 2. The hips are slightly turned outwards, and the feet and knees should also rotate in the same direction; 3, chest and abdomen, keep a slight bow at the waist. Action: 1, the knees begin to bend, the hips push back, and slowly squat down; 2, chest and abdomen, back straight, hips continue to move backwards; 3. Unless otherwise specified, the knee is approximately 90 degrees; 4. Return to the initial action; 5. Don't fold your knees when you squat to the point. Second, the gastrocnemius exercise site: Gastrocnemius and soleus muscle action essentials: 1, do not change the position of hips and knees during exercise; 2. Keep your body balanced and keep your toes as high as possible. Starting action: 1, feet forward, shoulder width; 2. Hold dumbbells on both sides with palms inward; 3, chest and abdomen, waist slightly bent. Action: 1, slow, stand on tiptoe as high as possible; 2. Tighten the peroneal muscle and slowly return to the initial action. Third, the in-situ lunge practice practice site: quadriceps femoris, gluteus maximus, hind leg muscles, adductor muscles action essentials: 1, feet apart, front foot directly below the knee, hind foot straight; 2. Raise your head, hold your chest and lift your hips; 3, one leg action until fatigue, repeat the leg change. Starting action: 1, legs apart, standing back and forth, front foot upright, rear foot oblique pedal; 2. Hold the dumbbell with both hands, naturally drooping, palms inward; 3, chest, abdomen, buttocks. Action: 1, the body slowly squats, while keeping the front knee in the same direction as the big toe; 2. Bend backward and stop before touching the ground; 3. Get up and return to the state before departure, and repeat the action. Fourth, the straight knee hard lifting practice practice site: the posterior leg muscle, gluteus maximus, erector spinae action essentials: 1, stand naturally, the upper limbs lean forward, and don't turn around when doing the action; 2, the knee is slightly curved; 3. Move appropriately and lean forward as far as possible; 4, chest, it is especially important not to turn. Starting action: 1, legs apart to shoulder width; 2. Hold the dumbbell with both hands and put it on the front side of the thigh with the palms inward; 3. Stand naturally with your knees slightly bent forward; 4, chest, abdomen, buttocks. Action: 1, stand on your feet, with your upper limbs slowly leaning forward and your hips moving backwards; 2. The hind leg muscles begin to feel tired and sore, and stop when the back starts to rotate; 3. concentrate on tightening the muscles of the hind legs and stand up to recover. Fifth, practice holding the arrow step: quadriceps femoris, gluteus maximus, hind leg muscles and adductor muscles. Action essentials: 1, the legs are separated back and forth, the front legs are directly below the knees, and the rear legs stand in a straight line; 2. Raise your head, hold your chest and lift your hips; 3. Exercise one leg until you are tired, and repeat the leg change. Starting action: 1, stand with your feet together; 2. Hold the dumbbell with both hands, palms inward; 3, chest, buttocks, abdomen. Action: 1, tighten the hips, one leg moves backward slowly, and the other leg bends 90 degrees; 2. Try to separate your legs as far as possible, move slowly, keep your waist and knees still, and slowly recover.

Question 2: How to use dumbbells to exercise leg muscles? Dumbbells can exercise thighs. Dumbbells can squat dumbbells and leapfrog in groups. There are four groups of 6- 12 respectively.

Question 3: How to practice dumbbell movements of leg muscles and calf muscles with dumbbells, and how to exercise calf triceps?

1. Standing and lifting heels: mainly practicing calf muscles.

Because dumbbells are not strong enough, they usually use one leg, but of course they can also use two legs.

Action: Hold the dumbbell with one hand, hold the fixture with the other, stand on the pedal with one front foot, lower the heel to the lowest point as far as possible, and bend the other leg to lift the calf. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.

Step 2 sit and lift your heels

Sit on the stool with your upper body straight and your legs apart, with your forefoot on the pedal and your heel suspended. Try to put it down. Your calf is perpendicular to the ground. Hold a dumbbell hammer in each hand and put it near your knee in your thigh.

Question 4: How to use dumbbells to exercise leg muscles, especially the thighs can be used for wine cup squats, two-handed dumbbells for arrow squats and squats, and unilateral dumbbells for heel lifting training.

Question 5: How to use dumbbells to exercise leg muscles? Dumbbells can exercise thighs. Dumbbells can squat dumbbells and leapfrog in groups. There are four groups of 6- 12 respectively.

Question 6: How many are good for each group to practice thigh muscle strength with dumbbells? Hello!

If you want to practice thigh strength at home, I suggest you practice leapfrog. In the gym, the barbell squat exercises the fastest leg strength, and the dumbbell exercise load is not enough. Dumbbell exercises the legs, and you can only practice sprinting, walking and other actions to depict the leg lines.

You mean "each group 12 long muscles under high load". In terms of fitness, we use R(R) to refer to the maximum number of times that we can complete this negative reorganization, that is, we can't complete one more weight. )。

It is generally believed that each group of 8- 12R is a long muscle in weight training. Each group below 8R is the long strength, and one group 1-2R is the ultimate strength. More than 12R in each group is a muscle exercise line.

You just want to practice your strength, which is probably what you need when you play ball. In this case, practice the frog jump with continuous vertical jump.

Jumping up to enhance the overall explosive force, leg and waist coordination, leg training at the same time enhance the feeling of waist and abdomen force. Let's start with a group 10. After jumping a group, jog back to the original point and continue dancing. Practice six groups on the first day, and then the number and number of groups in each group will increase with the progress of their own strength.

In-situ continuous vertical jump height (practice the speed, just like flying Carter often practices touching the basket), select a height, touch the jump shot once 15, and practice 4 groups.

Finally, jog and stretch, so that some lactic acid will be metabolized, and it will not be particularly sour the next day.

Remember to fully stretch your legs after training, otherwise your legs will be too thick and your lines will not look good.

Question 7: There are only dumbbells at home. The easiest way to increase leg muscles and strength is to jump rope and squat in situ. You can do squat training without dumbbells. I usually do 15 minutes of no-load squat training every night, and then jump rope for more than ten minutes. The effect is very good. My leg muscles are tight and I have strong jumping ability. Coupled with daily riding and ligament training, my legs are fine now.

If you want to use dumbbells and your hands are not sore, it is recommended to make dumbbell scissors:

This action can effectively exercise: gluteus maximus, hamstring and quadriceps femoris. The following is the action method, I hope it will help you ~

Starting posture: stand side by side with your feet, and put dumbbells on your legs with both hands. Let your right foot take a big step forward first. Then, slowly squat down, the right knee bends forward, and the left leg sinks slightly.

Action process: When you squat to the lowest position, at $&; Straighten your legs in time, move your left foot forward and move to your right foot. * Come together and stand together. Then, let your left foot take a big step forward and squat down. Do it repeatedly.

Training point; If you squat to three quarters or straighten for a short distance, the quadriceps femoris mainly contracts. This action can also be cut and squatted in situ, and the left and right sides are all practiced.

Question 8: How to exercise leg muscles at home? How do girls practice only with dumbbells? You can use a mineral water bottle filled with water.

Boys can use mineral water bottles filled with sand.

In addition, freehand exercise, push-ups and sit-ups are all good.

Question 9: How to exercise calf, thigh and abdominal muscles indoors? The abdomen is easy to handle, sit-ups, do 100-200 every day, and it will take effect soon.

To reach the legs and thighs, you need equipment practice, dumbbells and barbells can be used. Squats and crosses are more effective and easy to do without enough weight. Don't you have a barbell? Just hang books with the same weight at both ends with convenient bags, and bricks can also be used.

This is not necessarily true. Running is good for losing weight, but for muscle practice, it can't be compared with indoor equipment practice, mainly depending on your own needs.

Eating less fatty food after exercise and eating more foods containing protein and bananas is good for muscle growth.

Another point is that when you do exercise, you don't need to be quick, and every movement is in place, so the effect is good.

Question 10: How to exercise leg muscles with only yoga mats and dumbbells at home? Quadriceps femoris, kick back, gluteal bridge, hard pull. Biceps femoris, squat, lunge. Gastrocnemius, straight legs and heels. Soleus muscle, sit and lift the heel.