Many people will be very repulsive to leg training, and the reason is also very simple, because the practice of legs is really too tired. Of course, for women, there is another reason that prevents people from leg exercises, because women are naturally beautiful and worried about training their legs to be thick and strong, looking very strong. First of all, women should not worry, legs are not so easy to train thick, as long as the right amount of training can be trained with curvy legs, and tired legs can not be a reason to hinder us to exercise legs, because in contrast to the benefits of leg training, tired legs are worth it.

The legs occupy the main position of our entire lower body, and it is the foundation that supports our entire body, it bears all the weight of our body. Regular training for the legs not only allows us to improve our sense of strength, but also allows us to improve our performance in sports, promote basal metabolism, help muscle growth, so that the body's coordination ability to get a certain amount of improvement, exercise for the legs can also be more effective in stimulating testosterone secretion, and so on. Of course, there are many more benefits of leg training, not to mention.

So, whether from the male point of view or from the female point of view, leg exercise is very necessary. In addition, in the exercise of the legs, as well as to follow the overall principle to do, if the legs are more coordinated in the development of the whole body, or appear to be particularly developed, then do not target the legs for special training, which will only widen the gap. If the legs are relatively weak, or there is room for development, it is necessary to give more important attention, in short, everything should be based on the coordinated development of the whole body.

Of course, there are still two steps to training, the first step, first fat loss. If the body fat rate does not meet our standards for shaping, first through diet and aerobic exercise to lose excess fat, the second step can be shaped. What we call fat loss and sculpting can be done at the same time, only the focus is different. The fat loss period is mainly fat loss, assisted by shaping training, while the shaping period can be mainly shaping training, with diet control. In addition, feel that leg training is more difficult, another point is to run to the gym, using more professional equipment, but in fact do not have to, without leaving home as well as the legs can be a comprehensive exercise.

Action one: dumbbell leg curl

Using a prone position, lying on a bench, so that their head to the thigh area are attached to the bench, only the lower legs straight vacant. Hold a dumbbell between the feet, hands can be placed straight on the ground to support the body, but also to hold the sides of the seat. Then bend your legs upward and let your calves move up with the dumbbells until the highest position, pause briefly, then control the legs straight and let the dumbbells move down for 15 times.

Action two: single-leg hard pull

First maintain a standing position, but stand with one leg, the other leg slightly bent at the knee, with the toes pointing to the ground, placed in the rear position of the supporting leg. The upper body is in a more natural position, with the hands hanging naturally and the back straight. Then bend downward, allowing the upper body to tilt to 90 degrees while extending the arms straight downward and making a fist. Lift the non-supporting leg straight up to the back and lift until the upper body and lift the leg in a line, then retract the non-supporting leg, lift the body to restore, each side for 15 times.

Action three: goblet squat

Separate the feet and shoulder width distance, tighten the abdomen, shoulders slightly back, arms bent in front of their own position, holding a dumbbell, and then slowly move the hips backward until the thighs are parallel to the ground, in this action hold for a while. Then contract the hips again and slowly stand up, the action throughout, the back and waist to straighten, for 15 times.

The above action is not much, and not too difficult, even if you are new to the action can be completed. Of course, the premise is still to do the action to quality, each time you can carry out 3 sets, if there is still room, you can also slowly increase up. Training movements are not the faster the better, if you consciously slow down the movement, you can feel the muscle power. You will be able to exercise your legs without leaving home, not only to improve testosterone, the benefits are too many to count.