Nowadays, many people pay more attention to how to exercise properly. In particular, many people want to exercise their perfect muscles in some way. They don't want to go to the gym, but they want to relax at home. There are still some obstacles to the effect. The following article will let me introduce you to a set of methods to exercise leg muscles, which can help you to exercise perfect muscles without causing too much harm to your body.

Any accurate squat can make you exercise your muscles more effectively than many moves, because it needs to use all your muscle tissues at the same time. Moreover, squatting is one of the most natural actions of human beings, just like walking, so it is very safe. New research confirms that squats actually burn three times as many calories as previously known. Therefore, squatting is a good exercise to reduce fat.

Next, I will introduce a set of muscle training methods, which can mobilize your whole body strength and shape your muscles. I trained thousands of athletes with it, and the result proved to be very effective.

1, kneel down

Do three vertical jumps in a row, and then look down. This is the approximate distance and position of your feet every time you squat.

After standing in a good position, kneel down and squat as low as possible. When you squat to the lowest point, lift your knees with the strength of your heels. Put your feet flat on the floor and your hips can be lower than your knees.

Try to relax, keep this position for 2 to 3 seconds, then squat down as low as possible and support your knees with heel strength. This heel movement can make it easier for people to do squats, because you will feel your upper body fall between your legs instead of bending over.

Now stand up straight and continue our next step.

2, door handle practice

You may think that squatting is a lower limb exercise, but proper upper limb assistance is also important. You can do your movements well according to the following guidelines.

Find a doorknob, one arm away from it, and grab it with both hands. The standing position of the foot is shown in the previous action. Now imagine you meet a beautiful and sexy model. Just like your natural reaction, hold your chest out, straighten your back and tilt your shoulders slightly.

Grab the doorknob, hold your chest out, straighten your arms, squat down and lean back. Then stand up. Keep it vertical from the chest and shoulders to the whole torso, and your strength is evenly distributed throughout your body. This can bear more weight and reduce the risk of injury.

3, goblet squat

How to use squat to exercise leg muscles

Choose a lightweight dumbbell weighing between 25 and 50 pounds, grab one end of it vertically and put it on your chest. Hands and elbows down, get down. The knees can be spread out, and the elbows can be rubbed against the inside of the knees when squatting. Return to the standing position. If you coordinate the strength of your legs, hips and lower back, your upper body should stay still.

Don't worry about not doing well the first time, just let your elbow slide gently over the inside of your knee.

Exercise plan of using goblet to squat;

Let your whole body muscle strength benefit from our squat.

Week 1 2: intensive training. Five days a week, do 2 to 3 groups of goblet squats every day, with 5 to 20 movements in each group. Use a light dumbbell or a big book.

Proper muscle exercise will not affect the body. This way of exercising leg muscles can not only make our lower limbs stronger, but also increase our waist strength and kidney strength, reduce kidney deficiency and improve kidney qi. At the same time, it is also good to hold two barbells when squatting.