Most people know that there are many leg training movements, and leg training movements are good, but some training movements are suitable for girls, and some The training movements are suitable for boys, but I believe someone still knows what the leg training movements are for girls. So, what are the leg training exercises for novice girls? Let’s find out together below!
Supine leg raise
Supine leg raise can also be done on a yoga mat To complete, let our body relax and lie flat on the yoga mat at first, keeping our legs straight and together. At this time, we lift our legs upward and make them perpendicular to the ground. Kick your legs up as much as possible to lift your buttocks off the ground. This will provide a better exercise effect. When our legs are raised to the highest point, we put our legs down again and start the action again. Each group can be performed 30 times, 3 times each time. Group.
Stiff-legged deadlift
This action is specifically designed to train the legs and buttocks. At the beginning, we stand up straight and open our legs to meet the same width. At this time, the barbell is lowered on the front of our body. At this time, we adjusted our position, leaned over and grabbed the barbell, and the distance between our hands was wider than the shoulders. At this time, we used force to lift the barbell upward until the barbell reached the root of our thighs. Pay attention to our movements during this movement. The legs should never be bent. Complete the movements in groups of 15, and you can do 3 groups each time.
Aerial Cycling
The Aerial Cycling action is a basic leg training action. At first we lie flat on the yoga mat, and then we lift our legs upwards , start doing aerial bicycle movements. Try to keep your thighs perpendicular to the ground, and when your legs start to move, it's like riding a bicycle on flat land, riding freely and for 30 seconds each time. We can speed up the pace of exercise so that the exercise effect is better.
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.