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This is the seventh volume of 'Black Cat Arrives'.

'Leg Training II: Barbell and Dumbbell Edition' (Part 2),

Later, we will continue to share the fitness tips compiled by @BlackCat's Black with everyone,

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Scientific leg strength training can promote overall muscle growth, improve cardiopulmonary function, enhance body stability, delay aging, strengthen joints and bones, and increase muscle strength. As for PB, it's a piece of cake!

So in this volume

[Barbell/Dumbbell Edition]before the heavy content arrives, we suggest that Codoon friends review the previous content. Similarly,as for how many sets and repetitions to do in each training session, simply put:Each training session includes about 4-6 exercises, each exercise consists of 4 sets, and the number of repetitions per set depends on individual conditions: 6-Dumbbell Side Lungereps for medium to heavy weights, and Heavy Weight Toe Walking-12 reps for light weights. Rest between sets should also be based on personal circumstances, 1-2 minutes is fine.Of course, after mentioning the many benefits of leg training, Brother Cat also has a warm reminder:

Don't train your legs every day! Be sure to balance work and rest. Targeted strength training for the same muscle group only needs to be done once or twice a week.Alright, now get your barbell and dumbbells ready, and let's start leg training together!

(This article continues from 'Leg Training II: Barbell and Dumbbell Edition' Part 1)

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7  A. Stand with one foot in front and one foot behind, front knee slightly bent, back heel lifted with toes touching the ground, feet 60-90 cm apart. Tighten your core, keep your back straight, and hold the dumbbells directly above your shoulders with arms fully extended;

B. Slowly lower your body, maintaining a tight core and straight back throughout the lunge, until the front thigh is parallel to the ground, forming a 90-degree angle with the lower leg, and the back knee is close to but not touching the ground;

C. Pause, then return to the starting position;

D. After completing the planned repetitions on one side, switch to the other side and complete the same number of repetitions.

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8 A. Stand naturally upright, holding a pair of dumbbells at your sides with palms facing each other, toes pointing forward;

B. Lift your left foot and take a big step to the left, while pushing your hips back and lowering your body, with the left knee slightly bent and hips also lowering;

C. Pause, then return to the starting position;

D. After completing the planned repetitions on one side, switch to the other side and complete the same number of repetitions.

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9   A. Stand upright, tighten your abs, keep your waist tight and chest out, with knees naturally straight;

B. Raise your heels as high as possible, pause for 3-4 seconds, then slowly return to the starting position and repeat.

Because this is a very classic exercise, Brother Cat has a few more words to say:

When performing the exercise, do not bend your knees or body; control your center of gravity and avoid intentionally shifting it forward, as this will greatly reduce the effectiveness. You can place something under the balls of your feet to prevent the center of gravity from shifting forward.Additionally,different standing positions for calf raises target different areas. Standing with toes pointed inward focuses on the inner head of the gastrocnemius muscle, while the regular stance works both the inner and outer heads.The key to training calves is to focus on repetitions and persist until you can't lift anymore to achieve the training effect. Also, the movements must be standard to stimulate the calves more effectively.

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10   A. Stand upright, head up, chest out, tighten your core, holding a pair of dumbbells at your sides;

B. Raise your heels and walk forward (if space is limited, you can walk in circles), for 60 seconds.

Barbell Deadlift

11   A. Stand upright, load the barbell with an appropriate weight, place it in front of your thighs, lean forward, keep your legs naturally straight, grip the barbell with an overhand grip, hands shoulder-width apart (or slightly wider);

B. Keep your back straight, knees slightly bent, lower the barbell along the front of your legs, push your hips back;

C. Return to the upright position, push your hips forward. Throughout the movement, keep your core tight, back straight, and body stable without swaying.

Side view demonstration

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12   You can directly refer to the barbell deadlift technique.

Alright, these are the simplest and most effective leg training methods using barbells and dumbbells.

Of course, the leg training tutorial is not over! In the next volume, Brother Cat will bring leg training with [bodyweight and yoga mat].

－－－－I'm the dividing line of Black Cat's home－－－－

'Black Cat Arrives' Q&A!

If you have any questions related to fitness or other exercises,

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BlackCat's Black,leave a comment in the comment section of this article,

Black Cat will select some representative questions

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