Most people will support fitness, they know that the benefits of fitness are very many, but not many people exercise legs.

Many people will avoid leg training day, they think leg training is painful, and would rather do chest training, back training rather than leg training. After leg training muscle aches, walkin11g soft, it takes a few days to recover. However, the importance of leg training can not be ignored.

Men must exercise their legs. Do you know why? The significance of leg training mainly has these points:

1. Slow down leg aging. The legs are the largest muscle group in the body, which determines the power of the lower limbs and the explosive power of the body. The so-called: the old legs are old first, and the aging of the legs begins with joint sclerosis and muscle degeneration.

And insist on leg training can effectively prevent muscle degeneration, let you maintain flexible legs, have strong physical strength, resist the attack of aging.

2, fitness and leg training people, can promote testosterone secretion, testosterone level determines the man’s physique and hormonal charm, the improvement of testosterone can maintain young vitality, enhance male charm.

3, fitness training legs can drive the development of buttocks, waist and abdominal muscle groups, upper limb muscle group and lower limb muscle group balanced development, avoid top-heavy weird figure, create a good looking body line.

4, fitness and muscle building people, leg training can effectively break through the bottleneck period, so that you can improve the strength level, hard pull, bench press and other training to lift more weight, effectively improve the movement performance, so that you develop a better muscle line.

5, fitness and fat reduction people, leg training can improve the basic metabolic value of the body, so that you consume more calories every day, effectively improve the efficiency of fat burning and shaping, thin down can also create a pair of easy to thin body, away from fat trouble.

So, how should beginners start leg training?

Beginners can start with self-weight training, get started without going to the gym, and make it easier to stick to it. We need to learn the movement standard, feel the force of the target muscle group, in order to exercise more efficiently.

The following group of leg training actions, suitable for novice home training, adhere to 2 months, you will find that the strength is significantly improved.

1. Squat with your bare hands (4 sets of 15 reps each)

Movement 2, lunge squat (perform 2 sets, 15 times on each side)

Movement 3, backward lunge squat (perform 2 sets of 10 times each)

Movement 4. Bulgarian squat (2 sets, 10 reps on each side)

Movement 5. Squat jump (2 sets of 10 reps each)

Note: The leg muscle group belongs to the major muscle group, do not exercise every day, rest for 3 days after each exercise to open a new round of training, so that the muscles can achieve restructuring and grow more robust.