If you don’t practice your legs, you’re doing it for nothing!

Both men and women need to pay attention to leg training, the leg is the largest muscle group of the body, the significance of leg training is very far-reaching.

Boys can promote the secretion of testosterone, maintain vigorous energy, testosterone levels can promote the growth of muscles, make you more powerful, maintain a young state.

Girls’ leg training can improve flat hips and thick legs, shape full hips, create tight leg lines, and have a curvy figure.

Fitness people leg training can balance the development of the body, help you break through the bottleneck period, improve the stability of the lower limbs, explosive power, so that you lift more weight, develop a better body line.

Leg training for obese people can increase muscle content, strengthen the basic metabolic value, let you consume more calories every day, effectively improve the efficiency of fat burning and shaping, and create a thin body.

Older people, bone density will decrease, insist on leg training can promote calcium absorption, effectively improve bone density, but also to prevent muscle degradation, legs numbness, chills, improve the flexibility of the legs, maintain strong and flexible legs.

How do beginners start leg training? We can start with low weight or free leg exercises and gradually increase the difficulty of training, so that we can exercise more efficiently and safely.

The following share a group of leg training actions suitable for beginners, learn the action standard, slow down the speed of action, in order to improve the leg training effect, maintain the frequency of 3-4 days exercise.

1. Squat (15 reps, 4 sets of repetitions)

Movement 2. Lunge left and right (10-15 repetitions on each side, 2 sets)

Action 3. Single leg box squat (10-15 repetitions on each side, 2 sets)

Movement 4, standing posture side leg lift (15 times on each side, 2 sets of repetitions)

Movement 5. Lunge squat (10-15 times on each side, 2 sets of repetitions)

Movement 6, jumping lunge squat (10-15 repetitions on each side, 2 sets)