Doing leg exercises with dumbbells is irreplaceable

　　Although fitness is slowly becoming a national sport, there are still many fitness people who are not really doing fitness, such as those who are interested in legs. exercise The group of people who don't pay attention. So how do you exercise your legs? The dumbbell exercise method is definitely a reliable choice and cannot be replaced!

　　Dumbbell squat exercises: Choose the two dumbbells that best suit your weight, hold one in each hand, and stand in a standing position. First, let the dumbbells hang down naturally, and then perform squat exercises. The movements during the whole process should be standard. It is best for the dumbbells to have the dumbbell plates facing forward, and the arms should be straight, but they cannot be bent when falling or pulling up.

　　Dumbbell knee squats: Maintain the posture of the previous action, and then take a step first. Here, the right leg is used as an example. Step your right leg out to stand, pull your left leg back and straighten, hold the dumbbell with both hands without changing, and then do squat exercises. During the process, your right leg should bend your knees. When squatting, your left leg should also bend your knees almost touching the ground, while keeping your arms straight. Remember that this action must be performed on both sides, do not cross it. After doing one side, do the other side.

　　Waiba squat: Choose a single dumbbell, remembering that the weight of the dumbbell should be heavier than what you can hold in both hands. First, stand in a standing position, remembering that your feet are spread out to both sides, that is, your toes are facing diagonally towards the opposite side, which is often called the outward posture. Hold the dumbbells in front of your chest with both hands, and then squat. When squatting, it is best to have your buttocks and thighs on a plane. This squatting state puts more reasonable pressure on the legs, and the exercise will also have better results.

　　Squat with dumbbells: This action requires auxiliary objects, as long as the legs can rest on them. Hold a dumbbell in each hand. Different from the previous one, the dumbbell should be lifted and placed in front of the neck. Try to bend the arms without too much space. Place an object behind you, place your right or left leg on the object, touch the toes, and make the calf parallel to the ground. Stand straight with the other leg. Then do the squat exercise. The final position of the squat is to bend the knees with both legs, and the standing leg should have the thigh parallel to the ground. Remember, during the process, the entire posture of the upper body remains unchanged, and this movement also requires training on both sides.

　　Dumbbell twist squats: The difference from the first action is that during the squatting process, you need to turn the dumbbell 90 degrees, that is, when it lands on the ground (of course not touching the ground), it becomes flat, that is, the back of the hand becomes upward. Also, when you bend your body, your back should be straight, your knees should be lowered, your arms should still be incomplete, and your hips should be raised. Remember these points, and the exercise effect will not be too bad.

　　Hold dumbbells and walk up the steps: A well-understood action is to find a place with a step height or go to a venue with such a height. Stand and hold the dumbbells, place one foot on the "step" and the other foot on the ground. Then press down hard with the foot on the step to drive the foot on the ground to lift until the body is at the same height as the high step, then fall down and do it again.

　　Lift your legs after holding dumbbells on your feet: This action is still difficult. Bend over and hold the dumbbell between your feet. Don't choose a dumbbell that is too heavy. Just be able to lift it. Use all the strength of your legs to lift the dumbbell until your calves can stand vertically. Remember, the dumbbell still has weight after all, so be careful not to drop it and hit your butt, which will hurt you to death!

　　Okay, that’s all. These movements are definitely indispensable fitness methods for leg training. Don’t talk about whether they are effective or not. Just practice them. It’s impossible to have no effects!(99healthy net( www.99.com.cn ) Special article, please indicate the source if you need to reprint)