How to train beautiful legs? What are the methods to train beautiful legs?

Everyone wants to have a pair of straight and long beautiful legs, but not everyone is born with it. It can be achieved through diligent exercise. So what are the exercises for beautiful legs? Let’s take a look.

1. We can lie face down on the bed, then relax the whole body and support the head, keep the whole body horizontal, then start to lift our legs up, and start to rotate up and down left and right, which has a very good effect.

2. To keep your legs beautiful and healthy, you need to persist in exercise. We can also take the horse stance method to exercise. Every day at home, we bend our legs 90 degrees. If you can't do it at the beginning, you can bend to a smaller degree. Stick to it for a while each time, and divide it into three groups as well.

3. You can also exercise your legs by skipping rope. Skipping rope is very beneficial for the coordination of hands and legs, and can make your legs slender and toned. It is recommended that you skip rope for about 20 minutes a day to see the effect.

4. We prepare a mat, then sit down and stretch our legs. After relaxing for a while, we bend one leg and slowly place it on the thigh of the other leg. At this time, we start to press the body down and persist for a while. It is best to do it ten times a day.

5. There are many ways to exercise our legs. Shuttlecock kicking is actually a good way to beautify your legs. You can play shuttlecock for about half an hour every day, alone or with friends. If you persist for a long time, your legs will become more and more fit.

6. We can also use the breaks at work to exercise our legs. You can put the chair on one side of your body, hold the back of the chair with one hand, and relax the other hand naturally. Then you can slowly lift the other leg to the side. Doing this for each leg for more than ten times will also have a very good effect.

7. Office workers are very busy, so it is impossible for them to exercise. So I will tell you a way. You can sit on the office chair, lift your heels first, then lift your legs, and alternate your legs back and forth.

1. Expand your movement

With both arms hanging down, one leg kneeling down, the back kept straight, and the other leg stretched backward until it was parallel to the ground; or in the same position, the other leg stretched out to the side until it was at a 90-degree angle to the body, and try to do this exercise on each leg for 3 sets (10 times per set). Tips: This exercise can also be done while the body is standing, with one leg standing and the body straight, and the other leg stretched out to the side and backward, trying to keep the thigh straight and parallel to the ground. Leg stretching exercises can also be done sideways, lying flat on the bed or floor, with one leg close to the floor, and the other leg lifted up until the leg is at a 45-degree angle to the body, then supporting the upper leg at a 45-degree angle on a table or chair, and then lifting the leg against the floor to bring it together with the upper leg. This exercise can strengthen the inner and outer muscles of the thigh, instead of only exercising the outer muscles as in the past, and thus maintain the balance and symmetry of the thigh.

2. Jogging to eliminate carrot legs

Jogging can help coordinate the muscles of the whole body, help effectively burn the fat layer, and has an excellent effect on eliminating fat-type and edema-type carrot legs. Pay attention to stretching the calves after jogging to avoid the formation of thick and strong calf muscles.

3. Refuse to eat strong food

Leg edema and obesity are closely related to the types of food you eat, but unlike waist and abdominal fat, the main factors that affect leg curves are the body's acid-base balance and potassium-sodium balance. If you usually like a certain kind of food or like to eat a lot of high-salt, high-sugar and other heavy-tasting foods, these two balance systems are easily damaged. The direct result of the broken balance is that blood circulation problems occur, causing edema and puffiness, and the leg curve will definitely be most directly affected.

4. Front thigh exercise

First, move the center of gravity to the heels, turn the toes outward, and lift the inner thighs up. Draw a circle with both hands forward, take a deep breath, retract the pelvis inward, and squat. Then use the strength of the inner thighs to lift them up gently, stop after two 8 beats, use the strength of the spine to extend the body upwards, and lift the heels up. Tighten the inner thighs, take a deep breath, squat again, and then tiptoe to deepen the thigh exercise. Finally, do a small single-leg bent knee leg lift, do eight times and then slowly straighten, finally exhale, and land on the foot. Shaping effect: This exercise mainly exercises muscles and sculpts the lines of the thighs. In addition to doing extensions after exercise, you can also do this exercise on a daily basis to make the thigh muscle lines tighter and better looking.

1. Improve your strength. Legs are the pillars of a person and the source of strength for the whole body. In ancient times, the first thing to do in martial arts training was to do horse stance, which is to train the legs. It is very important to have a stable lower body.

2. Keep in good shape. Squats, presses, deadlifts and other movements will consume more calories and bring a longer lasting burning effect, thereby improving your metabolism and maintaining low sebum. Make your muscle lines clearly visible.

3. Improve the coordination of the body. If you only train your upper limbs without training your legs, your upper body will be very strong, but your lower limbs will be very weak. This will give you a very bad feeling, without any grace at all. So if you want to maintain the coordination of your body, you still have to train your legs well.

4. Increase muscle. Leg training can release hormones that help increase muscle, such as growth hormone and testosterone, more than other exercises. Incorporating leg training into your training will indeed increase muscle quickly.

5. Improve your athletic ability. Most sports have high requirements on the lower limbs, such as running, long jump, high jump, etc. Strong lower limbs have many benefits, and leg training is very important.

1. The ground in the squat position is hard. Because the weight of the squat is large, the ground under your feet must be hard. It cannot be laid on the ground with shock-absorbing pads. When the weight is large, the ground is soft and it is not easy to ensure the stability of the upper body. This is most likely to cause injury. A harder floor is the best choice.

2. Most fitness enthusiasts wear sports shoes for fitness, but they must change to flat hard-soled shoes when squatting. It is best to choose professional squat shoes. A good pair of squat shoes will help the stability of the squat. The soles are soft and easy to shake back and forth, even a slight shake may cause injury.

3. Knee pads are very important. When carrying heavy weight, the knees are under great pressure. Using professional knee pads can effectively reduce the pressure. Someone once suffered a fracture in the knee due to excessive weight and squatting too fast, with the bone sticking out of the skin.

4. The lumbar spine is the most critical part of the human body when standing. Injury to the lumbar spine will affect daily life in the second half of life, so a waist protector must be worn. Do not use nylon reverse pressure Velcro. If the Velcro breaks, the consequences will be disastrous. Try to choose a cowhide waist protector with buttonholes.

5. Standardize the movements. First, do bodyweight squats in front of a mirror. It's okay to practice for a longer period of time because muscles have memory. As long as you do one movement for a long time, the muscles remember the movement trajectory. Weight is not a problem. As your fitness progresses, the weight gradually increases. No matter how much it increases to, you must pay attention to the correct posture to avoid incorrect posture and cause serious injuries.

6. Warming up before fitness is very important, because muscles are easily injured if they are not fully warmed up. You can warm up by doing bodyweight squats, or by doing squats with dumbbells, with small weights and multiple repetitions. Generally, warming up takes 5-15 minutes until the body sweats slightly.

7. Stretch your muscles after leg training to relieve muscle tension. Proper stretching and relaxation of muscles can reduce the release of lactic acid and reduce the pain the next day. You can also walk slowly on the treadmill to relax. Stretching also helps muscles grow better.