For beginners, it is best to carry out fitness exercises in a planned way, so that we can achieve good fitness results faster and more effectively in the future fitness process. LegMuscle training is essential in our fitness process, so let’s take a look at the leg training plan for beginners.
Week 1: Squats
We can start with the leg training plan Starting from one month of exercise, we can do squats in the first week. This action is very basic, even beginners can master it well and adapt quickly. At first, we open our legs as wide as our shoulders. At this time, our back is straight, and we slowly squat down until we almost feel the limit, and then we stand up again. Complete a group of 30 movements at a time, and you can perform 2-3 groups every day.
Week 2 and Week 3: Aerial Cycling
This action is mainly done on the yoga mat. At the beginning, we have to lift our legs and bend them to the ground. 60 degree angle. At this time, we bend our legs and start pedaling in the air. At this time, the angle between our big and small legs is best at 90 degrees, and the range of movement should be larger, so that the effect of the exercise is more obvious. This action can effectively exercise our legs and abdomen.
The fourth week: Weight-bearing squats
The exercises in the first few weeks are relatively basic, and they are all exercises without equipment, so in the fourth week of exercise, we can Add some equipment to complete the action. At the beginning, we hold a dumbbell in each hand. When we squat down, we lift the dumbbells with both hands so that our arms can be stretched forward to perform front raises. When we stand up, we slowly retract our hands and lower our arms.
The above is about the leg training plan for beginners. It mainly formulates a one-month plan for everyone, which can effectively achieve the effect of fitness exercise, effectively train our legs, and make our body shape better. The better come.