Target parts: front thigh and inner thigh;

Important: Don't hold your breath during the whole process. Remember to exhale when you exert yourself, and inhale when you relax. Always tuck in your stomach and hold out your chest when sitting.

Squatting dumbbell stovepipe with one leg at home;

Action process: hold dumbbells in both hands, with your back to the bench or ladder at knee height, one leg bent backwards, your feet placed on the bench or ladder, and your body kept upright all the time; Exhale, squat slowly until your thighs are parallel to the ground, then inhale and slowly restore. Repeat this action 10- 15 times as a group, and do 5-7 groups.

Squatting dumbbell stovepipe with one leg at home;

Target parts: front and back of thighs;

Key points: The whole process doesn't need to be too fast. Whether you squat or get up, you should keep a constant speed. The most important thing is to keep your body balanced when standing on one foot, and you can't shake from side to side. The best way is to hold your toes and tighten your thighs.

Sitting posture of dumbbell stovepipe at home;

Action process: sit up straight on the sofa at home, put a dumbbell vertically, put your legs together, and clamp the dumbbell with your arch; Exhale, straighten your legs up and down, pause for a second, and then slowly recover. Repeat 15-20 times as a group and do 5-7 groups.