What are the benefits of training legs and how do we practice them? 5 exercises to enhance lower body strength and stability

Only with the coordinated development of the whole body can you have a beautiful figure, and partial exercise will only make people feel deformed. In the process of fitness, whether it is muscle building, fat loss, or shaping, we cannot only pay attention to a certain part. Nowadays, both men and women always ignore the legs in fitness. They feel that their legs are not ugly. They think that it is more effective to spend time on the buttocks, waist, etc. They do not know the benefits of leg training. The editor will talk about the benefits of leg training. .

The benefits of leg training

(1) The legs have the largest muscle group in the body. To increase muscles, you must jump with strength during the training process to ensure that each movement is in place. There are no muscles in the legs, and the strength is not enough. It cannot be done in a standardized way when exercising other muscles. Movement, is not conducive to the growth of other muscles. In our body, testosterone has the effect of further promoting muscle synthesis, and leg training will stimulate the secretion of ketone to a certain extent. Based on the above summary, leg exercises that adhere to a certain intensity and regularity can promote the growth of muscles throughout the body.

(2) The female body needs to be better and needs to be shaped. The upper and lower limbs occupy more than half of the entire body shape. If you want the whole body to be perfectly coordinated, you must pay attention to the training of the lower limbs. Our training of the buttocks and legs will make us The hip line goes up and the lift is higher, the legs will become more slender, and the leg circumference can be reduced during this exercise.

(3) We have to stay healthy. As we age, our muscles are slowly lost. Muscles have a protective effect on our joints. The decrease in muscle content will make our legs unprotected. Healthy elderly people have weak legs when they go up and down stairs and on bumpy roads. Of course, some of them are due to serious calcium loss. Therefore, regular leg training can protect our legs, protect our joints and bones, and let We are healthier.

For leg training, don’t always worry about where to exercise. It can be done in the gym, indoors, or outdoors, and don’t worry about whether it is equipment or bare hands. As long as we can endure hardships and have strong perseverance and insist on regular training, it can be done with equipment or bare hands.

In order to easily complete the training and save time and money, I will share a set of movements that can stimulate the legs and buttocks from all angles.

Exercise 1: Dumbbell Front Squat

Open the soles of the feet and face forward, the width is the same as the shoulder width, keep the waist and back tight and straight, hold the dumbbells with both hands, and lift the dumbbells with the palms inwards to the front of the shoulders.

Sit down with knees bent, hips back, hips down until thighs are parallel to the floor and back up.

Action 2: Squatting lunges in place

It is understood as a front and back lunge. First, stand with your feet forward and backward. Everyone has different leg lengths and different spans. Just remember to squat with both legs at a 90-degree angle. One hand and one dumbbell are perpendicular to the body. sides.

Keeping your back steady and straight, squat down with your knees bent until your front lunge is parallel to the ground, then stand up and repeat.

Action 3: Dumbbell Narrow Squat

Stand with the soles of your feet facing forward, the distance between your legs is slightly narrower than your shoulders, stand with your waist and back straight, hold one end of a dumbbell with both hands, and lift the dumbbell to your chest.

Sit with the hips back and bend the knees and squat. At this time, the back is also straight. There is no specific data for bending the knees and squatting. Just reach the top of the movement, then stand up and restore.

Action 4: Jump lunge squat

The soles of the feet are facing forward, the feet are open back and forth, and the hands are lightly clenched in front of the chest.

Keeping your back straight and your body stable, bend your knees and squat down until your front thigh is parallel to the ground and then stand up.

When you get up, use force to jump up, and at the same time, quickly change positions of your legs in the air, change the position of the front leg to the position of the back leg, and bend your knees to squat down after landing on the ground with a sense of stability.

When squatting, do not touch the ground on the knee of the back leg, and complete the movement with an even rhythm.

Exercise 5: Alternate side lunges

Stand with feet open to both sides, wider than shoulders, hold one end of a dumbbell with both hands, and lift it to the bottom of the neck. According to the individual body structure, the chest is generally the most suitable.

Squat down with the buttocks back and sideways until the knees and thighs are parallel to the ground and then stand up. The same requirement is required to complete the action on the other side, and repeat several times.

The same thing to pay attention to in the previous movement is to stabilize the core throughout the movement and keep the back straight.

You have to warm up before each exercise, otherwise it will cause physical injury, familiarize yourself with the movements before training and remember the essentials. Pay attention to the details during the movement to ensure the quality of the movement. Each movement is 14 to 18 times, each time is about 4 groups, and each movement is rested for about 40 seconds. After the training, remember to stretch and relax.