Summer is coming, and the clothes are getting smaller. As an important part of our body, the legs are inevitably exposed to the broad daylight. Therefore, if you have a pair of slender, strong and flexible legs, it will undoubtedly help you become a beautiful landscape in the crowd. In view of this, we specially invite experienced personal fitness coaches to elaborate a quick and beautiful training program for readers and friends. You only need to prepare a pair of dumbbells and a cushion. It takes only 4 weeks to effectively sculpture your leg muscles and beautify your leg shape. The legs training program has four main part of the warm-up, strength training, aerobic training, relaxation and so on. Train 3 times a week for about 1 hour each time. Comrades, it’s better to act now! Perfect body let us start from the legs! (1) Warm-up: Warm up around 5 minutes, it is recommended to use skipping rope; (2) Strength training: mainly to tighten the legs and shape the legs, about 30 minutes; 1 ) Dumbbell squat : The legs are open and shoulder width, chest and abdomen, and the dumbbells are placed on both sides of the body, then squatted to the thigh parallel to the ground, and then slowly stand up. Repeat this action for 3 groups of 15 times each. 2 ) Dumbbell step: Before and after the two legs, bow and lungs, chest and abdomen, hold the dumbbells on both sides of the body, then squat to the front legs and thighs parallel to the ground, then slowly stand up. Repeat this action 3 groups for each of the left and right legs, 15 times for each group. 3 ) Sit on the back of the leg : supine on the mat, the back close to the mat. Lift your legs up and down at a 90- degree angle to the upper body. Then separate the legs to the maximum and then close, repeat this action 3 groups, 20 times each. 4 ) Side leg lifting: side lying on the mat, then slowly raise the upper leg to a 45 degree angle, then return to the starting position, the left and right legs repeat this action 3 groups, 20 times each. 5 ) Dumbbell lifting: the body stands straight, one leg is on the ground, then slowly tip the toes to the highest point, then slowly descend, the left and right legs repeat this action 3 groups, each group 20 times. (3) Aerobic training Mainly to consume fat, after the strength training can directly mobilize fat burning, making fitness more efficient, 20 minutes, it is recommended to use fast walking, jogging, running away, cycling, swimming, playing or aerobics. (4) Relaxation The practice of pulling for about 5 minutes can help us to eliminate the fatigue after exercise as soon as possible, and also promote the training effect of the leg muscles. The action is required to be gentle and in place. Office Sofa,Office Lounge Sofa,Sofa Chair Office,Leather Office Sofa Taihe Fangyuan Muye Co.,Ltd , https://www.fyofficefurniture.com