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Many people work out to "slim legs," but stronger thighs are more toned, lower the percentage of total body fat, help other muscles grow and improve athletic performance. How to make his thigh strong and healthy, powerful? The website of Reader's Digest recommends three exercises for readers: "Sitting against a wall", "leg bends" and "leg lifts". They can be done anytime and anywhere without the help of any equipment and are very effective.


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Sit against the wall. This is called bending your knees against the wall. Stand with your back against a wall and move your feet forward about one step. After positioning, bring your back down and bend your knees until your thighs are parallel to the floor and 90 degrees from your upper body. Hold this position for 60 seconds. You may only be able to do it for a few seconds at first, then build up your training time. You can also rest your arms on the wall, which will help you maintain balance. Do this exercise 3 times a day. It is recommended that the reader do 2 sets a day.

The legs bend. Take a chair, stand behind it, bend your right foot, and bring your right heel toward your butt. Hold the position briefly. Then, slowly put the foot back to the original position, repeat the above action 10 times, switch legs. Do 30 turns on each leg. To add to the challenge, you can also carry some weight.

Leg lifts. Stand with your hands on both sides of the chair, keeping your back straight, lift your right leg up and return to the original position 10 times, then switch legs. It is recommended that you lift each leg 100 times per workout.


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If you want to exercise regularly,you can set a schedule in your BP Smart Watch,and then the watch will remind you to exercise.
What's more,you can wear a BP smart watch to track your fitness and exercise.