Legs How to train, there are some training movements, and the training effect of each movement is different. Of course, each training movement has certain Function, I believe some people still know about the leg training program for girls. So, what is the leg training program for girls? Teach you how to train. Let’s find out together below!
Stiff-legged deadlift
Stiff-legged deadlift requires equipment to complete A very effective leg training exercise, we can choose a barbell to complete. At first, we place the barbell in front of the body. At this time, our legs are shoulder-width apart. At this time, we lean down and grab the barbell with both hands. At this time, the distance between our hands is also shoulder-width apart. It is important to note that our legs are always straight and cannot be bent. At this time, we adjust our breathing, grasp the barbell firmly, lift the barbell upwards with force, and at the same time, slowly stand up straight until the body is straight. At this time, the barbell is also lifted to the position of the thigh, and then we lean down and start again. Start moving.
Supine leg raising action
This action requires us to lie flat on the yoga mat to complete. At first, we lie flat and relax. At this time, we bring our legs together. At this time, we move our legs Lift up and make it parallel to the ground. Try to go as high as possible. It is best to keep your butt off the ground. At this time, our waist and abdomen are also in a state of exertion, which can tighten the abdomen and exercise the buttocks. When we lift our legs to the limit, we lower them again.
Weighted Squats
Weighted Squats are the simplest and most effective exercise to exercise leg muscles. We grab the dumbbells with both hands and keep our back straight while standing. At this time, we squat with bent legs, and at the same time, we grab the dumbbells with both hands and lift them up until our arms are raised forward and parallel to the ground. At this time, the range of the leg squat is also relatively large. Next, we straighten our body upwards, stand up, and start the action again. Complete a set of 30, and perform 3 sets of actions each time.
Aerial Cycling
We are on the yoga mat, letting our body relax and lie flat. At this time, we lift our legs upward to keep our legs naturally straightened. This When the legs start to do cycling movements in the air, just like we are riding a bicycle on a flat road, complete one set for at least 1 minute, and you can do 3 sets each time. In addition to exercising the leg muscles, this action is also useful for exercising the buttocks and abdominal muscles.certain effect.