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Dumbbell exercises leg muscles, detailed (illustration, video is best)
Squat exercises

Exercise site: quadriceps femoris, gluteus maximus, hind leg muscles and adductor muscles.

Action essentials:

1, the knee should be in the same direction as the big toe;

2. The head, neck and limbs are in the same direction;

3, repeat the action must keep the direction unchanged, the body is stable.

Initial operation:

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. Knees begin to bend, hips are pushed back, and squats slowly;

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. Gastrocnemius exercises

Exercise site: gastrocnemius and soleus.

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.

Initial operation:

1, feet forward, shoulder width;

2. Hold dumbbells on both sides with palms inward;

3, chest and abdomen, waist slightly bent.

Action:

1, slowly, stand on tiptoe as high as possible;

2. Tighten the peroneal muscle and slowly return to the initial action. In-situ lunge practice

Exercise site: quadriceps femoris, gluteus maximus, hind leg muscles and adductor muscles.

Action essentials:

1, feet are separated back and forth, front feet are directly below knees, and rear feet stand in a straight line;

2. Raise your head, hold your chest and lift your hips;

3, one leg action until fatigue, repeat the leg change.

Initial operation:

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. Straight knee hard lifting exercise

Exercise site: posterior leg muscles, gluteus maximus, erector spinae.

Action essentials:

1, stand naturally, lean forward with your upper limbs, and don't turn around when doing actions;

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.

Initial operation:

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, feet stand still, upper limbs lean forward slowly, hips move backward;

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. Keep the arrow step and squat.

Exercise site: 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.

Initial operation:

1, stand with your feet together;

2. Hold the dumbbell with both hands, palms inward;

3, chest, buttocks, abdomen.

Action:

1, tighten the hips, move one leg backward slowly, and bend the other leg 90 degrees;

2. Try to separate your legs as far as possible, move slowly, keep your waist and knees still, and slowly recover.