In legs training, there are some training movements. These movements have many functions, and the functions of each movement are different. , as for girls’ leg training movements, I believe many people don’t know what training movements there are. So, what are the leg training exercises for girls? Let’s find out together below.
Weighted squats
Weighted squats are the simplest and most effective way to exercise leg muscles. To do this, we grab the dumbbells with both hands and stand with our back straight. 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.
Aerial Bike Action
Aerial Bike Action is a free-hand leg training exercise. It is relatively simple and basic, but the exercise effect is very good. First we lie flat on the yoga mat, let our bodies relax, and put our arms straight by our sides. At this point we lift our legs up and begin to perform aerial cycling movements in the air, just like cycling on a flat road. Complete a set of 60 each time, and you can complete 5 sets of actions at a time.
Stiff-legged deadlift
The most important part of the straight-legged deadlift is the position of our legs, which we can do with the help of a barbell. At first we put the barbell in front of our feet. We leaned over and tried to see if we could grab the barbell, but we were careful not to bend our legs. If possible, we can perform the action. At the beginning, we open our legs shoulder-width apart, let our upper body bend over, grab the bar with both hands, and lift the barbell upwards. When our body stands straight, the barbell can reach the root of our thighs. position, 20 actions can be completed at one time.
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 as well as the strength of our legs to support our legs and push them upward. The higher we can lift, the better. Keep our legs together and straight at all times, and try to keep our waist as low as possible.Get off the ground. After reaching the limit, we can put the legs back and start the action again.