Fitness novices will moan in various ways when it comes to leg training day, but even if they know that leg training is very hard, it will be difficult to achieve results if they do not master the leg training movements. However, fitness people We will never give up on the continuity of this main muscle part of the lower limbs, because leg training brings us so many benefits. Practicing leg muscles can increase our strength, make the human body more upright, and promote muscle growth. Growth hormone secretion, which is very important in the entire fitness process.
It can be said that the leg muscles directly represent the strength of the lower limbs. Only when the overall line of the body is well practiced will it be good. If you don't want to just make your upper limbs stronger, then you should pay attention to leg training.
The following are some practice methods for novices to practice leg training, hoping to help novices master the method of leg training faster:
First: Lie on your side and raise your legs< /p>
If you want to have long, slender legs, strong lines, and the ability to draw nutrients from your abs to look straight and strong, then go for it.
Sit on a yoga mat, carpet, or clean floor, rotate your body sideways, place your elbows on the ground, and extend your fingers on your other hand to stabilize your upper body. Squeeze your legs, raise your legs sideways, stay at the highest point for a few seconds, and then slowly lower your legs.
This group consists of 2 to 4 groups per day, 5 to 10 times on each side, with a 1 to 2 minute rest between groups.
Second: One-legged exercise ball pulls
If the previous action was to make your legs straighter and harder, then the second step is to create The front and back parts of your legs. Similar to the movements, the second movement also requires exchange training. After practicing with the left leg, you can rest at the same time and practice with the other leg.
Lie on your back with your hands on the floor, palms on the floor. Place one foot on the ball, bend your knees, and kick the ball back and forth.
Exercise 3-5 groups on each side, 5-10 times each, and rest for 1-2 minutes.
Third: Burpee
Bobby jumps over the action. Many fitness enthusiasts will exercise.This action takes too much time at the same time, so the last action is recommended for full-body exercise. The Bobby Jump is also a very valued training action. It allows you to burn a large amount of fat reserves in a short period of time. This action can effectively increase your cardiopulmonary capacity, increase your jumping ability, increase your leg strength, and indirectly improve your endurance.
First open the double glue, with shoulder width, hands naturally vertical, then jump up gently, lift the head with both hands; after landing, do a standard push-up, and then return to the starting position. repeat.
There is no standard formula for this exercise. You can do this by memory or timing. Because it's so strenuous, it's recommended for newbies to do it 10 times a day for one minute each time, or two to three sets.
By training the leg muscles well, our body will have a stronger sense of coordination and core strength will be enhanced. During the training process, pay attention to maintaining the stability of the body, adjust the rhythm of the exercise, and try not to use other muscle groups. Compensatory force exertion does not require much training volume at the beginning of training. The most important thing is to feel the contraction and force exertion of the legs. After mastering the essentials of the movements, your practice will be smoother.
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