A complete collection of fitness plans for beginners - Legs

We will bring you a complete set of novice fitness plans. Today we are bringing you a complete collection of novice fitness plans - the Legs. We will select 4 best-effect movements in each part. In terms of the number of times, 1-5 times are the overall strength of the muscles, and novices are not recommended. 6-12 times are the best effect on muscle development, and more than 15 times are the improvement of muscle lines. Everyone should formulate the number of times they need according to their own goals.

　　It is necessary to note: You should start with small weight, small load, low intensity, simple movements, and then gradually increase the amount of exercise, exercise intensity, and high difficulty practice movements as your training ability improves.

　　Leg training movements

　　Barbell squats 3-4 groups

　　The body should be kept stable, straighten your waist, look straight ahead, and your feet should be shoulder-width. Bend your knees and squat slowly until your thighs are parallel to the ground or slightly lower than your knees. It is necessary to keep the knee joint in the same direction as the toes, and do not retract or abduct. After staying for a while, your thighs are contracted and pushed and stretched their knees until they are restored.

　　Dumbbell squat 3-4 groups

　　　The weight load is less than the squat squat, mainly because there is less participation of core strength, and relatively more concentration of strength is on the legs. The squat is a squat movement plus it is free weight. Free weight training can achieve stable movements and achieve ideal muscle centrifugal contraction training.

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