Legs
1. Squats: Mainly train the thigh muscles and gluteus maximus.
Action: Hold a dumbbell in each hand at the side of the body, or place the dumbbell slightly higher than the shoulder. Control it steadily. Stand with your feet naturally open about shoulder width, with your feet slightly in a figure eight shape and your chest lifted. , tighten the waist and back. Bend your knees and squat down to the lowest position, then contract your thighs to squat back up.
2. Lunge Squat: Mainly trains the gluteus maximus, biceps femoris and quadriceps muscles.
Action: Hold the bell in both hands, stand with your feet naturally open, take a step forward with your right foot, bend your knees, and make the knees of your back legs almost close to the ground, forming a lunge squat. After completing the prescribed number of times on one leg, switch to the other leg and do it forward.
3. Prone leg curl: mainly exercises the biceps femoris.
Action: Lie prone on a bench, hold dumbbells between your feet or tie dumbbells to your ankles, hang your calves in the air, hold the ends of the bench with both hands, and straighten your legs. Then exert force on the biceps femoris, bend the calf, and reach the highest point so that the biceps femoris is in the "peak contraction" position. Pause for a moment, and then slowly and slowly return to the position controlled by the tension of the biceps femoris.
Calf
Standing single-leg heel raise: mainly exercises the calf muscles.
Action: Hold a dumbbell in one hand, hold a fixed object in the other hand, stand on the pedal with the front of one foot, lower the heel to the lowest point as much as possible, and bend the other leg to lift the calf. Contract the calf muscles to lift the heel to the highest point, pause briefly, and then slowly return to the original position. Do it alternately with both legs.