The lower limbs are an important muscle group in our lower body, and we also need to perform lower limb training on a daily basis. When doing lower limb training, many people want to slim down their legs, but slimming down only reduces leg fat. If you want good leg shape, you still have to perform leg shaping. So today we will introduce a comprehensive shaping training for the lower limbs to help you create charming leg curves. Let’s go and take a look!

Action 1 :

Sit on the ground with your knees bent and your back to the pedal, place your upper body's shoulder blades against the pedal, and raise your hands with your elbows in front of your chest. Bend your right leg and lift it off the ground. Contract your hip muscles to push your hip off the ground and up until your thigh and upper body are in a straight line. Lift your right leg up as your hip is pushed up, and then lower your hip back to the ground. . Then quickly push your hips upward again, jump up your left leg, and then return your butt to the ground after your left foot lands. After training for 10 times, switch to left leg training. Keep your upper body straight and your lumbar spine stable during training. Train 10 times on each side.

Action 2:

Stand with your legs on both sides of the pedals, bend your elbows and raise your hands in front of you. First squat with your legs bent at the knees, stand up slightly, then squat down again, then stand up again, jump up with both feet at the same time, stand on the pedal with your right leg in front, left leg behind and front and rear legs on the ground, and then your legs follow the trend. Bend your knees and squat. Jump your feet up again, then land with your feet open on either side of the pedals. After training 8 times, when changing sides to train your legs to squat and lunge, your knees should be aligned with your toes and your upper body should be kept straight. Train 8 times on each side.

Action Three :

Stand with both front and rear legs on the left side of the pedal, close to the right leg of the pedalBehind, left leg away from the pedal in front, hands on hips. First, bend your legs and knees downward to do a lunge squat. After standing up, jump up the front supporting leg, then step on the pedal to the left with your left foot, and then squat with your legs bent at the knees. As you rise to a standing position, lift your left leg off the pedal and lower it back to the floor. After training 12 times, then switch sides. Keep your knees aligned with your toes as you squat with your legs. Work out 12 times on each side.

Action 4:

Stand on the right side of the pedal, step on the pedal with your left foot, step on the ground with your right foot, and raise your hands with your elbows bent. In front of you. First, bend your legs and squat down, then stand up and jump up high. After your feet land on the ground, lift your right foot, step over the pedal to the left side of the pedal on the left rear side of your body, touch the ground with your toes, and then Return your right leg to the starting position. After training for 30 seconds, switch sides. When training, always keep the knee of the front supporting leg aligned with the toes. Train for 30 seconds on each side.