Many families have the necessary fitness weapons - dumbbells. But some people regard dumbbells as a kind of decoration. You should know that dumbbells are not only for arms, but also for legs. Thin leg dumbbell movement to teach you.
Sitting posture of dumbbell thin leg at home leg flexion and extension
Action process:
On the sofa at home, sit up straight, put a dumbbell upright, put your legs together, and clamp the dumbbell with your arch; exhale, straighten your legs up, pause for a second, and then slowly restore. Repeat 15-20 times as a group, 5-7 groups.
Target area: front and inner thighs
Key points: during the whole process, do not hold your breath. Remember to exhale when you breathe hard, and inhale when you relax. Always keep your stomach closed and chest straight when you sit.
One leg squat with dumbbell at home
Action process:
Hold the dumbbell with both hands to face a bench or ladder with the same height as the knee, bend one leg backward, put the foot on the bench or ladder, keep the body upright all the time; exhale, slowly squat down until the thigh is parallel to the ground, then inhale, and slowly restore. Repeat this action 10-15 times as a group, do 5-7 groups.
Target position: front and back of thigh
Key points: the whole process does not need to be too fast, and it should be kept at a constant speed, whether squatting or rising; the most important point is to keep the balance of the body when standing on one foot, not shaking left and right, the best way is to support the feet and fingers to grasp the ground and tighten the thighs.