Nowadays, more and more people like to exercise. Of course, exercise is very good for people, and you can exercise at home, outdoors, in the gym, etc. However, there are also many things to pay attention to when exercising. . So, how about a weekly leg exercise training plan at home? Let’s learn about the leg training plan together!

Monday: Dumbbell Squats

Starting position: Hold dumbbells in front of your chest , keep your feet slightly wider than shoulder width apart, with your toes and knees pointing outward at a 45-degree angle. Hold a kettlebell or dumbbell with both hands, palms facing inward, toward you. Bend your knees and cross your knees. Keep your spine in a neutral position, at a 45-degree angle to the vertical plane.

Action essentials: Tuck your hips and keep your legs parallel to the ground, or keep them as parallel to the ground as possible according to your flexibility and flexibility. The body's center of gravity is centered. Keep your chest up, your head up, your abs in, and take a deep breath.

Lift your buttocks and contract your abdomen, squat down and lean forward slightly. Then the hips move upward and forward, while the spine and trunk move upward and backward. Finally, push your feet down hard on the ground, straighten your knees, put your feet together, push the upper part of your shoulders and back back, lift the kettlebell or dumbbell, and stand upright.

Wednesday: Crab Walk

This action may seem a bit silly, but it can prevent your knees from buckling in during squats, and at the same time exercise your quads to help your legs become stronger. Good to exert force. You can put elastic bands on your calves to provide some resistance during training.

Action essentials: Squat half-squat with your feet shoulder-width apart, lean forward, hold your fists with your hands, keep your upper body stable and take a step to the side as much as possible, then lift the other leg and retract it, not on the ground Drag, walk to one side and then back as a group.

However, weight-bearing is not recommended because it relies on the lateral force of the legs rather than the up and down force, so the effect of weight-bearing is not great.

Friday: Dumbbell Lunges

Starting position: Standing with feet together. Keep your shoulder blades tight and your abs engaged to stabilize your spine.

Instructions for action: Slowly lift one foot off the ground, keeping balance on the other leg without shaking. Maintaining this position, take a step forward and land with your heels first. Slowly shift your center of gravity forward, keep your upper body upright, and your knees should not exceed your toes.

At this time, a lunge (or lunge squatting posture) has been formed, and the buttocks should be pointed downward toward the floor to avoid leaning toward the floor.forward. Continue lowering to a comfortable position until your front thighs are parallel to the floor and your shins are slightly tilted forward. During the exercise, the back legs also bend as the hips drop, and be careful to keep your back straight.

Return to your starting position by kicking the front of your calf hard, activating your thigh and butt muscles.

Keep your chest up and your head up. Don't bend over.