What are the exercises for leg shaping strength training? Four movements to strengthen lower limb strength

If we ignore leg training during fitness, it is likely that the legs do not have enough strength, which will lead to easy injury when doing some movements. So we should also pay attention to exercising the legs in our daily lives. So what do you think are the leg shaping strength training exercises? Let’s take a look together!

Action 1: Goblet squat

　　Stock a dumbbell with both hands, let the dumbbell be in front of your chest, retract both hands inward, relax the shoulder blades, and the distance between the feet should be the same as the hip joint. When squatting down, the knees should be allowed to skulls. Keep the same direction as the toes, raise your head and chest, tighten your abdomen, bend your legs and squat. To what extent you squat, you can also arrange it according to your flexibility and flexibility, and do it 20 times.

Action 2: Russian Rotary

　　Sit on the ground, bend your legs, and leave the ground, use your hips as a support point to support the entire body. The lower back should be straight, and the upper back can be slightly bent. Hold a dumbbell in a horizontal manner and place it above the hips. Turn the dumbbell to one side of the body and pause for a moment. , then turn it forward, and then turn it to the other side. When turning, you must rely on your shoulders to drive it, not on the strength of your arms, do it 20 times.

Action 3: Squat backwards with dumbbells

　　Keep your feet together, tighten your abdomen, hold a dumbbell in front of your chest with your palms facing each other. Straighten your upper limbs, take one leg back, and squat down. When squatting, make the front legs at a right angle, and use your knees to approach the ground. Pause for a moment, then use your front legs to exert force, put the hind legs back to their original position, and the two legs should alternately Retreat, keep the upper arm tightly close to the body. When retreat, do not let your knees hit the ground, and perform 20 times.

　　Action 4: Kicking on the weight

　　Use the Smith machine to do the kicking. This action starts from one side, pay attention to the amplitude of the kick and the amplitude of the drop, and ensure the full control. This action should be learned to control the stability of the legs during training. When increasing to a certain weight, ensure the stability of the legs.

Editor's recommendation:

　　Simple and effective novices dumbbell training plan

　　What are the benefits of leg shaping Leg shaping instructions

　　Back muscle dumbbell training plan to shape broad back muscles