Men should practice their legs. Is there any way they won't miss?

Today, I will bring you three leg exercises, which will not only make your leg lines look better and increase your leg strength, but also exercise your cardiopulmonary breathing ability and help you build a vibrant spirit. Men are not afraid of time, old age and retirement, while women can proudly show off your long legs. It is said that stovepipe is difficult, but if you master the trick, you can take a lot of detours less. Let's take a look at how to create a beautiful leg shape through simple 3 tricks.

Action 1: Take back the thigh.

Equipment required: tension rope/gantry.

Lie on your back in the middle of the stretcher/gantry, raise your feet at 90 degrees with the trunk, put your legs together, support the ground with your hands, stabilize your upper body and keep your back straight; Then the feet are separated to the maximum angle, and by contracting the muscles inside the legs, the feet are close together and return to the initial action; Repeat 10- 15 times. It is suggested to do 2-4 groups at a time, and each group should rest for 1-2 minutes.

Action 2: Plate Support

Equipment required: yoga mat/clean floor or carpet/lawn.

In addition to shaping the leg shape, flat support can also effectively exercise the core muscle groups, keep the muscles of the waist, abdomen, buttocks and legs tight, and then continue to stimulate related muscle groups. Because it is a full-body exercise, although it looks like a simple squat, the flat support can burn body fat and heat efficiently, which is especially recommended by Bian Xiao.

Support the ground with elbows and toes, and try to keep the head, neck, back, hips and thighs in an oblique straight line. Exercise for 3-5 minutes. You can play a relaxing song during exercise. A song lasts for almost 3-5 minutes, which is convenient for timing.

Action 3: Step/lunge squat with one-legged scissors of the instrument.

Instruments: dumbbells/barbells/sandbags

Cutting hair and striding can effectively stimulate the muscles at the back of the legs, while burning stimulates the muscles at the buttocks. If you want to have sexy long legs, if you have a stiff hip as an ornament, then walk up a flight of stairs. After all, bumps can make the figure more three-dimensional.

Spread your feet naturally and hold the barbell/dumbbell with both hands. You can use sandbags to bind your calves for weight-bearing exercise. During exercise, keep your back straight and take a big step forward. Place your forefoot on the ground and stand back with your heel. Exercise each leg for 8- 10 times, then do 2-4 groups alternately each time, and rest between groups for 1-3 minutes.

The above three moves are recommended by Bian Xiao to exercise the legs. I wish you all healthy and strong long legs in the new year before the arrival of summer.