As the saying goes, "If you don't exercise your legs during exercise, you will regret it sooner or later", but sometimes you can't go out to exercise due to various factors, so how to exercise your leg muscles at home? Many people will have this question. Many people practice their legs at home, just jumping and running back and forth by themselves. While these work your legs, they don't work very well. Today, I will introduce a kind of weight-bearing equipment, dumbbells. Because the dumbbells are small in size, easy to use and do not take up space, they are very suitable for squat and deadlift, the two ace exercises for exercising the legs, and are suitable for home exercise.

If you have good fitness habits and a systematic fitness plan, your weekly leg day will always come as planned no matter what happens the next day.

If you have good fitness routines but always give up leg workouts to keep yourself from getting too tired, you'll still be envious of other people's strong legs and slowly add it to your schedule.

If you have good exercise awareness but lack action, then awareness will drive you to do what you want to do, and even if you start by collecting various fitness articles, you will gradually put it into action. And there are many articles that will surely tell you about the benefits of leg workouts that will drive you to add leg workouts to your program when you step into the action, even if you don't do it systematically.

You can also use dumbbells to exercise your legs at home to help you develop superior lower body strength

There are so many benefits of leg training, but it is only lacking in action. The reason is also very simple, that is, fatigue, time, venue, movement, sports foundation, etc., and also worry about thick legs (in fact, it is difficult, everyone can practice confidence together). In fact, these are just excuses for themselves. As long as you have the heart to exercise your legs, your leg day will come anytime.

Of course, if you want to work your legs, you always have to have leg movements. Here's a super cool set of leg moves that look great and that can be replaced with gadgets at home if you don't have the conditions to go to the gym.

The first set of movements: dumbbell front squat

For the first movement, we use dumbbells for squats. First, hold a dumbbell in both hands, then spread your feet shoulder-width apart, keeping your back straight.

Then get yourself in the correct position, do a squat, bend your knees, lower your thighs until they are parallel to the ground, and then slowly stand up.

When exercising, we cannot move too fast. Don't think that exercising with dumbbells is easy and quick to practice, which can easily reduce the training effect and make the legs feel less stimulated.

When exercising, the trainer must control the speed and feel that they are using their legs and not other parts.

We can also perform dumbbell squats in a variation of this movement. We can hold a dumbbell on each shoulder of each hand, so that the difficulty of squatting will be slightly more difficult than the above action, which can improve the stimulation of the legs.

The second group: dumbbell Bulgarian squat

This exercise requires the trainer to find a support, place the toes of the back leg on the support, then hold the dumbbells in both hands, keep the back straight, and allow themselves to perform a single-leg squat.

Exercise coordination, don't lose your balance, keep your back straight and don't bend.

The third group: dumbbell deadlift

To do this exercise, we should first spread the legs, then hold the dumbbells under the body with both hands straight.

Then bend your knees and let your body squat while keeping your back straight. After squatting, use your legs to force your body to stand up.

The fourth group: dumbbell lunges

For the last exercise, we do the bow squat, similar to the second set, but this time instead of putting the back leg on the support, we're on the ground.

Open the front and back legs first, grab the dumbbells with both hands, let the body squat, keep the legs straight, feel the front thigh and the calf form a 90-degree angle, and the back knee knee is close to the ground, let yourself stand up and resume the action.

When the coach completes these 4 sets of exercises, the legs will be very sore. Don't rush to rest. Before resting, you should stretch your legs to reduce soreness.

After training, you can properly add some water and protein, which can help the body recover in time and make muscles grow effectively.

Lastly, I want to tell you guys not to think you should use dumbbells for your workouts, and don't do a leg warm-up before training. This is wrong. Every time you start a physical activity, allow yourself to warm up well before committing to training. , so that you can avoid muscle injury during training.