How to train legs for beginners? 3 recommended leg exercises

Fitness beginners will wail all kinds of times as soon as they come to the leg training day, but even if they know that it is very hard to train legs and it is difficult to achieve results if they cannot master the leg exercises well, but fitness people will not give up the continuation of the main muscle parts of the lower limbs, because the benefits of training legs are really too many. Practicing the leg muscles can strengthen our strength, the human body will become more upright, and can also promote the secretion of growth hormones for muscle growth. This is very important in the entire fitness process.

　　It can be said that leg muscles directly represent the strength of the lower limbs, and the overall lines of the body will be good only if you practice fitness and shaping, then you should pay attention to training. Leg training.

　　The following are some practice methods for beginners to practice legs. I hope to help beginners master the methods of practicing legs faster:

　　First: Leg lift on the side

　　If you want to have long and thin legs, strong lines, and be able to draw nutrients from your abdominal muscles, look straight and strong, then do it.

　　Sit on a yoga mat, on a carpet or on a clean floor, rotate your body sideways, land your elbows, and stretch your fingers with your other hand to stabilize your upper body. Pinch your legs tightly, lift your legs sideways, stay at the highest point for a few seconds, and then slowly lower your legs.

This group has 2 daily ~ 4 groups, 5 to 10 times each side, 1 rest between groups ~ 2 minutes.

　　Second: Pulling the fitness ball with one leg

　　If the previous movement was to make your legs straighter and harder, then the second step was to create the front and back parts of your legs. Similar to the movement, the second movement also requires exchange training. After practicing the left leg, you can rest at the same time and change to the other foot.

　　Lying on the floor with both hands on the floor and palms on the floor. Place one foot on the ball, bend your knees, and kick the ball back and forth.

　　Exercise 3-5 sets per side, 5-10 times per set, rest 1-2 minutes.

　　　Third: Bobby jump

　　Bobby jumps over the action. Many fitness enthusiasts will exercise an action that takes too much time at the same time, so the last action is recommended for whole-body exercise. Bobby jumps is also a very important exercise. It can allow you to consume a lot of fat reserves in a short period of time. This action can effectively increase your heart and lung capacity, increase your jumping ability, increase your leg strength, and indirectly increase your endurance.

　　First turn on the double tape, use shoulder width, and your hands are naturally vertical, then jump up gently, and raise your head with both hands; after landing, do a standard push-up, and then return to the starting position. Repeat.

　　This exercise has no standard formula. You can complete it by memorizing or timing. Because it is too laborious, it is recommended that novices do it 10 times a day, for one minute each time, or two to three sets.

　　Practice the leg muscles and our sense of coordination will be stronger, and our core strength will be enhanced. After training The Chinese medicine pays attention to maintaining the stability of the body, adjust the rhythm of the exercise, and try not to use other muscle groups to compensate for the force. Start training without requiring much training. Feeling the contraction and force of the legs is the most important thing. After mastering the key points of the movements, your exercise will be smoother.

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