Everyone knows that leg training is good for people, and there are many movements to train legs. Among leg training movements, some movements are suitable for novices, and some movements are suitable for experienced people. Of course, no matter Any action is good. So, what are some effective and easy-to-learn leg exercises for beginners? Let’s find out together below!
Squat
The squat movement is a very simple and basic squatting movement. We can put our hands on both sides of our heads, and the next step is to complete the work. Try to complete 50 reps in each group, and you can do three groups of movements. The more times you do the action, the more obvious the exercise effect will naturally be. We must insist on completing it, and we can clearly feel that our leg muscles become firmer and our legs become thinner, but Also note that we need to stretch the legs after completing the movement.
Lying on your back and raising your legs up
The action of lying on your back and raising your legs is a very effective exercise for us to exercise leg muscles. It is also relatively simple and can be completed without any equipment. At the beginning, we need to lie on our back on the yoga mat, with our legs naturally relaxed and close together. With arms at our sides, we can begin the movement when we are ready. Use the strength of the waist and abdomen and the strength of our legs to support our legs and push up. The higher we can lift, the better. Keep our legs together and straight at all times, and try to keep our waist off the ground. After reaching the limit, we can put the legs back and start the action again.
Leg curl
Also called leg curl, it mainly exercises the muscle groups at the back of the legs, targeting the thighs, but it can also exercise the buttocks.
Leg press: Mainly refer to the picture. The force borrowed from the arms and lower back muscles is relatively reduced. It is best to use this action when the gym is not fully equipped.
Lunge
This action is very suitable for people who exercise at home. Lunges can be a good exercise for thigh muscles and buttocks muscles. If there is a barbell, it can be used as a weight.
Lunge squat action: After taking a lunge, bend the knee joint to sink the body. The knee joints of both legs are at 90 degrees, then return to the lunge state, and then step out of the back leg to form a lunge again. , and then walk a certain distance.