Summer is here and more and more people can show off their slim legs, are you still worried about the flab on your legs? Have you still not found a way to train your legs? Today let me tell you, just the following four movements, you will have a pair of beautiful legs that everyone envies, come with me to learn it!

One, barbell squat

The first basic action is to hold the barbell with both hands, leaning on the shoulders, and then separate the feet, about shoulder width or a little wider, and then, knees bent for the action of squatting, it is worthwhile to do this action when we it is worth noting that we need to find the weight of the barbell that is appropriate for the intensity of our workout.

It is important not to rush the exercise, but to take it one step at a time, adjusting your breathing and the frequency of the squat to keep in tune with it, then adjusting your centre of gravity to be in the centre of your body, with the power point on your legs, so that we can keep ourselves safe from injury and work on the strength of our leg muscles with greater efficiency.

Two. Leg pushing machine

This movement is to use the legs to push the machine to achieve the effect of practicing the strength of the leg muscles, i believe that this movement is often seen in the gym, first of all, the basic posture is that we lie on the apparatus, feet on the push plate bent, and then straighten the legs, then bend, then straighten, repeated movement, this movement is very simple, but also very easy to adjust the weight, but it is worth noting that when doing this movement we have to set the body right, the waist must be right to push the leg its direction, otherwise it is easy to cause lumbar muscles and lumbar vertebrae sprain when the force is applied, and at the same time, we should pay attention to the weight that is good for us, we cannot rush to achieve the effect of exercising the leg muscles, gaining muscle and losing fat.

Three, the air pedal car

The first basic posture is that we lie on the ground, and then raise our legs in the air, to make the posture of the pedal bike, but it is worth noting that we need to try to let the leg muscles to complete the action, can not rely on inertia, must be the standard and standardization of the action, while some people may feel that the balance point is not easy to find, or easy to lose the centre of gravity, we also you can spread your hands to support the ground, so that your body has a larger contact area and touches the ground. This will make our balance point more extensive, with a larger force area, and will also make our movements more stable and support the body for a longer period of time.

Four, deep squats against the wall

The wall squat is a very simple and easy to learn the action, but do not ignore its role, its role is very powerful, first, we will separate the feet, about shoulder width or a little wider, and then the distance between the two toes from the wall is almost a shoulder width, and then the knees squat, make a downward sitting posture, then let our head shoulders back buttocks all stick to the wall, calves and thighs into 90 degrees this pose looks very simple, but it is very tiring and requires a lot of strength in the leg muscles, so we do this pose for ten minutes every day after tea, two sets a day, and we will have amazing results.

The training of leg muscles is not a short time to achieve, it requires us to accumulate and persist for a long time, but i believe you learn the above four movements, as long as willing to persist, after this summer, i believe you will have a pair of beautiful legs that everyone envies!