What are the methods for female leg training

There are training methods for how to train legs, and the leg training methods are good. At the same time, the leg training methods have their own uses. I believe someone still knows what the training methods for female legs are. So, what are the training methods for female legs? Let’s learn about them together!

The movement of lying on the back leg lift

The movement of lying on the back leg lift can also be completed on the yoga mat. At the beginning, let our bodies relax and lying flat on the yoga mat, keeping our legs straight and together. At this time, we lift our legs upwards and can be combined with the ground. Vertical. Try to kick your legs up as much as possible to get your hips off the ground, so that the exercise effect is better. When our legs are lifted to the highest point, we put down our legs and start the movement again. Each group can be performed 30 times, each time.

　　Straight leg deadlift action

　　This action is a specialized exercise for legs and hip training. At the beginning, we stand up straight, open our legs and meet the same width, and then the barbell is placed on the front side of our body. At this time, we adjust our state, lean over and grab the barbell, and the distance between our hands is wider than the shoulders. At this time, we exert force and lift the barbell upwards. , until the barbell reaches the base of our thighs, pay attention to doing this action, our legs cannot be bent at all times. Complete 15 movements in one set, and you can do 3 sets each time.

Weight-bearing squat

Weight-bearing squat is the simplest and most effective movement to exercise the muscles of the legs. We hold the dumbbell with both hands and keep our backs upright. At this time, we bend our legs and squat down, and at the same time, we grab the dumbbell with both hands and lift it up until our arms are raised forward and parallel to the ground. At this time, the squat down the legs is also relatively large. Next, we straighten our bodies and stand up and start the movement again. 30 are in a group, each time performing 3 sets of movements.

Aerial bicycle movements

Aerial bicycle movements are a movement of training legs with bare hands, which is relatively simple and basic, but the exercise effect is very good. At the beginning, we lay flat on the yoga mat to relax our bodies and put our arms on both sides of our bodies. At this time, we lift our legs up and start performing aerial bicycle movements in the air, just like doing bicycle exercises on a flat road. Each time we complete 60 is in a group, and 5 sets of movements can be completed at a time.

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