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01Why should we focus on practicing the legs? What are the advantages of leg exercises?
1. Promote the growth of muscles throughout the body
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The legs have the largest muscle group in the body. If you want to increase muscles, you must have the power to jump and jump during the training process. All movements are in place. There are no muscles in the legs and the strength is insufficient. When other muscles are exercised, they cannot be standardized, which is not conducive to other muscles. Growth. In our body, testosterone further promotes muscle synthesis, and leg training stimulates the secretion of ketones to a certain extent. In summary, sticking to a certain intensity of regular leg exercises can promote the growth of muscles throughout the body.
2. Conducive to body shaping
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The lower body accounts for more than half of the overall body shape. If you want to fully conform to the overall body shape, you must pay attention to lower body training. If we train the hips and legs, the hip line will go up, and if we climb higher, the legs will become longer. During this exercise, the circumference of the legs will become thinner.
3. Protect joints and bones
We need to stay healthy. As we age, our muscles will
gradually lose. Muscles have a protective effect on our joints. If the muscle content decreases, our legs cannot be protected. Most healthy elderly people go up and down the stairs. , The bumpy long legs sometimes weaken. Of course, there is too much calcium loss, so regular leg training can protect our legs and protect joints and bones.
In order to complete the training easily and save time and markers brush pen Factory Outlet
money, we will share a series of actions that can bring good stimulation to the legs and buttocks from all angles.
02How to train more effectively? You can start with the following actions
Action 1: Squat in front of dumbbells
Open the soles of your feet and face forward with the same width as your shoulders. Tighten your waist and straighten your back. Grasp the dumbbells with both hands and lift the dumbbells with palms inward to the front of your shoulders. Kneel down and squat, butt back down, butt down to thigh, parallel to the ground, turn back.
Action 2: lunge squat in place
It can be understood as a forward and backward lunge. Spread watercolor brush factory outlet
your feet back and forth, because everyone’s leg length is different, and the span will not be the same. Just remember to squat both legs and legs at a 90-degree angle, and stand vertically on both sides of your body with one dumbbell in one hand. Stabilize your back, straighten, bend your knees, squat forward, lunge your thighs parallel to the ground, then get up and repeat the movement.
Action 3: Dumbbell Narrow Squat
Open the soles of your feet forward, the distance between markers brush pen Factory Outlet
the two legs is narrower than the shoulders, straighten your waist, grab one end of the dumbbell with both hands, and lift the dumbbell to your chest. Sit back with your hips, bend your knees and squat. At this time, your back is also straight. There is no specific reference to bend your knees and squat. You can reach the top of the action, then stand up and recover.
Action 4: Jumping lunge squatting
With the soles of your feet facing forward, spread your feet back and forth, and gently pinch your hands on your chest. Straighten your back, stabilize your body, squat to your front thigh, and stand up parallel to the ground. When you stand up, your foot strength is upward, and both legs change rapidly in the air. The position of the forelegs becomes the position of the hind limbs, and squat after landing on both feet. When squatting, do not touch the ground with the knees of the hind legs and complete the movement in an even rhythm.
Action 5: Alternate side lunges
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Stand with your feet open and wider than your shoulders. Grasp one end of the dumbbell with your hands and lift below your neck. According to your body structure, the general chest is most suitable. The hips are curled back on one side, kneeling thighs until they are parallel to the ground. You must get up and stand to complete the action on the other side, and repeat it many times. As with the previous exercises, what needs attention is the core of the whole process of stabilizing the movement, so that the back is straightened.
Conclusion: Warm up before exercise. Otherwise it will cause physical injury. Before training, be familiar with the movements and remember the essentials. Pay attention to details and ensure the quality of the action during the action. Each action is 14 to 18 times, 4 sets at a time, and rest for about 40 seconds in the middle of each action. Remember to stretch after the training.