How to use dumbbells to exercise leg muscles?
Dumbbell squat
Target area: thigh
Stand up, with your feet hip-width apart, your chest tall and your abdomen tall, and look forward. Hold a dumbbell in each hand and hang it on your side, palms facing each other. Bend your hips and knees and squat until your thighs are parallel to the ground, and stay for a few seconds. Then restore to the original position. Pay attention to sitting back while squatting, keeping your lower back straight. The position of the knee joint at the lowest point does not exceed the toe.
Exercise effect: Must fully develop muscles. This is not only because of aesthetic needs, but also because of the consideration that the thighs are the foundation of the body. You need stronger thighs. Among all related training actions, the most classic is the barbell squat.
Dumbbell single leg raise
Target area: calf
Choose a step, step on the edge of the step with your left foot, and hang your right foot in the air or place it gently on the knee socket of your left leg. Hang the dumbbell with your left hand on the side of your body, and hold the support with your right hand. Stand up on your heels so that your calf muscles are in peak contraction. Stay for a few seconds, then slowly let your heels sag as much as possible. Stretch the calf muscles. After repeating the specified number of times, switch to another side.
Practice effect: A stronger calf allows you to start faster and jump higher in ball sports. You can also try to stand on the edge of the steps with your feet and leaning forward. Let others ride on your back to increase the weight, and then start practicing.