Action points:
1. Stand naturally with your feet slightly wider than your shoulders. Take a dumbbell in both hands and put it on your chest. This is the starting position!
2. Keep your back straight, your hips backward, tighten your waist and abdomen, squat and squat until your thighs touch your calves. Hold this action for 2 to 3 seconds! Then get up and go back to the starting position! This is a complete action!
Recommended number of groups: 8 to 12 times, 4 to 6 groups!
1.2 Bulgarian Squat
Action points:
1. Hold the dumbbells with both hands, put them at your sides, hold your chest out and abdomen in, stand on one leg, and put the other leg on the chair behind you. The distance between your legs can be adjusted by yourself! This action is the starting position!
2. Squat down, the knees of the front legs and hind legs are 90 degrees, the knees of the front legs do not exceed the toes, and the hind feet do not touch the ground.
3. Then return to the starting position!
Recommended number of groups: 8 to 12 times, 4 to 6 groups!
1.3 Dumbbell Squat
Action points:
1. Hold the dumbbells with both hands, put them at your sides, hold your head up, hold your chest up and abdomen in. This is the starting position of this action!
2. Take a step forward, adjust the distance by yourself, squat down, the knees of the front legs and the rear legs are at 90 degrees, and then return to the starting position for the other leg, and the two legs circulate!
Recommended number of groups: 8 to 12 times, 4 to 6 groups!
Exercise muscles: hamstring muscles
2. 1 dumbbell straight leg hard pulling
Action points:
1. Take a dumbbell in each hand, hang your arms freely, put them at your sides, keep your back straight, don't bow your back, hold your head up and hold your chest straight, and look straight ahead! The distance between your feet is shoulder width, which is the starting position of this action!
2. Keep your knees still, bend your waist, push your hips back, keep your back straight, and don't bow your back. Slowly lower the dumbbell along your legs and inhale until you feel that you can't put it down any more!
3. Then go back to the starting position and repeat this action!
Recommended number of groups: 8 to 12 times, 4 to 6 groups!
2.2 Dumbbell Romanian hard pull
Action points:
1. Stand naturally, keep your back straight, hold your head up and chest out, hold dumbbells in your hands, straighten them naturally, and put them on your sides in front of you, look forward, with your feet apart and shoulder width. This is the starting position!
2. Bend your waist, straighten your back, put down the dumbbell along the front side of your leg, and gradually bend your knees as the dumbbell descends until you feel the stretching limit of the back side of your thigh!
3. Then return to the starting position!
Recommended number of groups: 8 to 12 times, 4 to 6 groups!
2.3 Dumbbell One Leg Romanian Hard Pull
Action points:
1. Hold the dumbbell in one hand, stand up straight, and separate your feet a little. This is the starting position!
2. lean forward, lift your legs straight on the back of the dumbbell, and your body is parallel to the ground! Keep your body balanced! Hold this action for 2 to 3 seconds, and then return to the starting position!
3. change hands and legs!
Recommended number of groups: 8 to 12 times, 4 to 6 groups!