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For those who want to maintain their figure, legs are an important part of the territory, because the muscles of the legs are the largest muscle group in the human body. If you train properly and increase muscle density, your basal metabolic rate can also increase. So even if you are doing extra training, legs are a part you must never give up!

Lunge

1. The action adopts a standing posture, with hands on hips and feet shoulder-width apart.

2. Step forward with one foot, then squat down.

3. The standard position for squatting is that the front thigh is parallel to the ground, and the rear calf is parallel to the ground, presenting four 90 degrees.

4. Push the back foot, tighten the core, and bring the front foot back to the original position.

5. Return to the original position.

6. Switch feet.

This action mainly trains the quadriceps, hamstrings, calves, gluteus maximus and core muscles; 10 to 12 times are recommended for each training, a total of four groups.

Natural Leg Extensions

1. The movement adopts a kneeling posture, with the knees and toes touching each other.

2. Tighten the buttocks and core muscles, straighten your hands, and lean your upper body back slightly.

3. The upper body leans back about 45 degrees, so that the body presents a Z shape.

4. During the process, the core continues to exert force to keep the upper body straight.

5. Use the front of the thigh (quadriceps) to push the body back to the starting position.

This action mainly trains the quadriceps and core muscles; 10 to 12 repetitions are recommended for each training session, with a total of four sets.

Calf Raise

1. The movement adopts a standing posture, with the arms drooping naturally on both sides of the thighs.

2. It is recommended to adopt it on a fixed object of 5-8 cm (such as toilet, kitchen threshold).

3. Lift your heels off the ground and lift your toes up.

4. Slowly return the heels to the starting position.

This action mainly trains the gastrocnemius and soleus muscles; in the unarmed state, 15 to 20 repetitions are recommended for each training, a total of six groups.

Stiff-legged Dead Lift

1. The movement adopts a standing posture, and the hands hang down naturally on both sides of the thighs.

2. Stand with feet hip-width apart, knees slightly bent, and core engaged

3. When operating, the knees start to bend, and the hips of the body start to bend down.

4. Use your core to stabilize your upper body until your torso is almost parallel to the ground.

5. Return to the original position.

This action mainly trains the biceps femoris, gluteus maximus, and erector spinae. 10 to 12 repetitions are recommended for each training session, and a total of six groups are recommended in the unarmed state. The straight-leg deadlift is different from the traditional deadlift in that it is a training action with a high buttock position. To put it simply, the buttocks are relatively high, which can better train the hamstring muscles, that is, the biceps femoris.

In competitive sports, many old coaches would say "if the foot is stable, the ball will be accurate"; but for ordinary people, lower body training can increase your fat consumption, and then produce a slimming effect. During exercise, BP Smartwatch can also play a huge role in monitoring your calories and exercise data.