最科学的压腿你知道吗.docx

Exercises that use your body weight to strengthen your legs, arms and stomach are extremely effective. Exercises like puel to rise. Return your right leg to its starting position.
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Repeat with the left leg. Check your form in the mirror again and correct if needed. Repeat 10 times on each side, or do 2 to 3 sets of 10.
To get the full benefit of the cardio and strength training, you will need to lunge until your thigh muscles become fatigued and your heart rate is up. Stop doing the exercise if you are no longer able to hold proper form.
Increase the difficulty of the lunges by using hand weights. Start by holding 2 lb. () hand weights in each hand. Hang your arms at your sides. Do your lunge sets while holding the weights. Increase the amount of weight you hold as you get stronger.
Method 2 of 3: Walking Lunges
Find an area that has a long stretch of straight, flat ground. A place like a track or a city block will work well.
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Stand with your feet hip-width apart. Lunge forward, following the instructions above, with your right foot.
Pause at the bottom.
Push off with your left foot. Propel yourself forward as you lift your left leg into a lunge. Lift yourself to standing with your feet hip-width apart.
Pause and lunge forward onto your left foot. Repeat the walking motion for
1 lap or the length of a bloc. Rest for a few minutes and repeat.
Add difficulty by holding hand weights during your walking lunges.
Method 3 of 3: Side Lunges
Stand with your feet hip-width apart. Face a mirror when you do side lunges for the first time.
Allow your feet to turn out slightly, with your heels closer than your toes. Do not try to achieve a large turnout, as it can injure your knees.
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Keep your back straight and your stomach flexed for the entire duration of the exercise. Rest your hands on your hips.
Step out 1 to 2 feet ( to ) to the right. Your left foot should s