Exercising legs can bring countless topics, not only because it can bring many benefits, but also because exercising legs is harder and more tiring than exercising other parts. Since you are so tired, why aren't there fewer and fewer people who are willing to exercise? That's because the income is directly proportional to the effort, which is inevitable and irreplaceable for leg exercise, and there is no place to replace it.

Leg training can stimulate the muscles of the whole body, thus making them grow. To make muscles grow rapidly, you must exercise your legs. Leg training can make your body more stable and improve your balance, so you can improve your performance in sports. If you want to develop your whole body in a more harmonious and balanced way, you should exercise your legs. Doing leg exercises can not only make muscles grow, but also protect bones. If you want to walk faster when you are old and walk as fast as other peers, you should join the leg training team as soon as possible.

In addition to the above advantages, leg training can also improve basal metabolism. Exercising the legs can not only reduce fat, but also modify and shape the legs, so that the fat can be lost quickly and the legs can be deformed and beautiful. Therefore, although practicing legs will bring many difficulties and make people feel hard, it is also worthwhile. Because no matter what kind of exercise you do, it won't make people feel particularly comfortable, and you need to work hard and sweat, so you should keep a calm mind and treat it with a normal heart.

Actually, you don't have to go to the gym to exercise your legs. The same is true for self-weight training with or without small equipment. If you have the conditions, you can arrange a leg training day for yourself, because this is a very meaningful thing, but it is not necessary, so you should calm down, follow the gradual law to exercise and constantly improve yourself. But because some people don't know much about legs and don't know how to exercise, we choose a group of self-weight training below, which can exercise legs, and we can practice it first.

Action 1: Squat down and lift your legs.

First, stand with your legs separated by a distance greater than the shoulder width, then hold your chest with your hands, bend your arms, and then squat down so that your thighs are perpendicular to your calves and your upper body remains stable. Pause for a while, then stand up, while standing, straighten and lift one leg to one side until it is parallel to the ground, then slowly put it down, touch the ground again, and then squat down.

Action 2: Squat and lunge.

Keep squatting posture, legs down, until thighs are parallel to the ground, arms are placed at both sides of the waist, and the upper body leans forward slightly to maintain stability. Jump up, change the front and rear positions of your legs in the air, and make a lunge after landing. The front legs are bent 90 degrees, the rear legs are supported by toes, and the knees are bent. Continue to jump, and then change your posture back to squat.

Action 3: Squat with one leg.

One leg is straight to support the body, and the other leg is slightly bent. Lift the soles of your feet off the ground and keep a little distance between your legs. Keep your upper body straight, put your arms at your sides, and put your palms on your side. Squat down so that the supporting leg bends and the unsupported leg does not touch the ground, then slowly lift the body and repeat this action.

Action 4: Kick after squatting.

At the beginning of the action, keep squatting, bend your legs at 90 degrees, lean forward with your upper body, but keep your back straight. Put your arms on your chest, get up and straighten your legs, and lift one leg to the back as high as possible. Then take back this leg and do squats again. Legs are interchangeable.

We should do it according to our own abilities. If the ability is not enough, you can choose the movements you can achieve, and then slowly improve yourself until you can fully master the movements, and then carry out special training. One-sided movements can be performed by changing sides, and each movement can be performed for about 15 times, with 3 groups each time. Leg training is essential, and four movements can reduce fat and increase muscle.

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