Effective and easy-to-learn novice fitness exercises

Everyone knows that leg training is good for people, and there are many movements for how to practice legs. In leg training, some movements are suitable for novices, and some movements are suitable for seniors. Of course, no matter what the movement is, it is good. So, what are the effective and easy-to-learn exercises for novices? Let’s learn about it together!

Squat

Squat

Squat is a very simple and basic squat movement. We can place our hands on both sides of our heads, and the next step is to complete the work. Each group should try to complete 50 times once, and you can do three sets of movements. The more times the movement is done, the more exercises are done, the more exercises are effective. The more obvious the result is, you must persist in completing it. You can clearly feel that our legs are tighter and your legs are thinner. But you should also pay attention to the fact that we need to stretch our legs after completing the movement.

Lying on the back and lifting our legs

Lying on the back and lifting our legs is a very effective action for us to exercise our legs. It is also relatively simple. It can be completed without any equipment. At the beginning, we need to lie on the yoga mat, and our legs are naturally relaxed, and our legs are closed together. The arms are placed on both sides of our body. When we are ready, we can start the movement. Use the strength of the waist and abdomen and us The strength of the legs supports our legs to push upwards. The higher the lift, the better. The legs are always kept together and straight, trying to keep the waist off the ground. Until the limit, we can put the legs back and start the movement again.

Leg curl

Also called leg bending, it mainly exercises the muscle groups behind the legs, targets the thighs, but can also exercise the buttocks.

Leg movements: mainly based on the picture, the leverage of the arms and waist and back muscles is relatively reduced. It is best to choose this movement if the gym is not fully equipped.

Step squat

This The movements are very suitable for those who exercise at home. Ringing squats can exercise the thigh muscles and hip muscles well. If there is a barbell, it can be used as a weight load.

Ringing squat movements: After taking the lunge, bend the knee joints to sink the body. The knee joints of both legs are 90 degrees and return to the lunge state, and then take the back leg to form a lunge again, so as to walk for a while.

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