Legs How to train? There are training methods, and leg training methods are very effective. At the same time, leg training methods have their own uses. What are the training methods for women's legs? I believe someone still knows what they are. So, what are the leg training methods for women? Let’s find out together below!

Supine leg raise

Supine leg raise can also be done on a yoga mat To complete, let our body relax and lie flat on the yoga mat at first, keeping our legs straight and together. At this time, we lift our legs upward and make them perpendicular to the ground. Kick your legs up as much as possible to lift your buttocks off the ground. This will provide a better exercise effect. When our legs are raised to the highest point, we put our legs down again and start the action again. Each group can be performed 30 times, 3 times each time. Group.

Stiff-legged deadlift

This action is specifically designed to train the legs and buttocks. At the beginning, we stand up straight and open our legs to meet the same width. At this time, the barbell is lowered on the front of our body. At this time, we adjusted our position, leaned over and grabbed the barbell, and the distance between our hands was wider than the shoulders. At this time, we used force to lift the barbell upward until the barbell reached the root of our thighs. Pay attention to our movements during this movement. The legs should never be bent. Complete the movements in groups of 15, and you can do 3 groups each time.

Weighted Squats

Weighted Squats are the simplest and most effective exercise to exercise leg muscles. We grab the dumbbells with both hands and keep our back straight while standing. 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.