But one idea we want to convey to you today is that you must practice your legs, but because many people think it is very troublesome to go to the gym to practice your legs, we have prepared a simple leg training for you today, which can be completed at home.
In fact, not only men need to practice their legs, but also legs are very important for women. Although every woman wants her legs to be thin and straight, it does not conflict with leg training. We don't need to practice our legs very thick, but we need to make our legs tighter and the muscles that should be highlighted through these resistance exercises. After all, the beauty of lines is a good criterion.
This set of movements has three movements, which can be done at home, and as long as you stretch and relax well, because the intensity is not very great, you won't feel too uncomfortable after training. Let's take a look at this leg training program.
Action 1: Squat in the glass.
Action essentials: This action does not need a barbell to operate. We can only use dumbbells. Hold one end of the dumbbell with both hands, and the distance between the legs is slightly wider. When the action begins, squat down. In the process of squatting, our upper body should be kept upright, and then our knees should be slightly spread out. If we feel the feeling of lifting our feet in the process of squatting, it means that our ankle joint is not flexible enough and can be strengthened by more training.
In the process of squatting, we should also pay attention to a problem, that is, try to look straight or up. If we look down, our backs and erector spinae will be weak, which will affect our squat ability.
Action 2: lunge
Action essentials: This action is the same as the previous one. Hold the dumbbell in your hand, then one foot goes forward, the other foot goes back two places, and your toes touch the ground. At the beginning of the action, your center of gravity moves down, your hind legs touch the ground, and your front legs feel your quadriceps stretching.
This action is mainly to exercise and stretch our iliopsoas muscles, as well as our front thighs and back thighs.
Action 3: Side leg press
Action essentials: Hold dumbbells with both hands and step to the maximum distance. At the beginning of the action, Cheap moves to one side, with hips down and feet on the other side up. This action is a good exercise to train our core strength, and at the same time stretch and exercise the biceps femoris at the back of our thighs, because we have no arms to keep balance and are likely to tilt. If you want to keep your body stable, you need to rely on certain core strength.
Therefore, this action is more versatile and recommended.
The above three movements are good moves for leg training, which are not only convenient, but also can be done at home, and the intensity is not very great. They are suitable for women and beginners to exercise. If you just started fitness or are a female bodybuilder, you can try this scheme. Believe me, if you persist for three months, you will definitely see very good results.