如何使用健身垫进行双腿伸展?

Step 1: Set up the exercise.

• Stand with your feet shoulder-width apart and your arms at your sides.
• Place the handles of the dumbbell or weight plate on the floor about hip-width apart.
• Grip the handles with your palms facing up and your fingers spread.

Step 2: Start with a light weight.

• Begin with a weight that allows you to maintain a stable posture throughout the exercise.
• Start with a weight that allows you to complete 10-12 repetitions with good form.

Step 3: Lower the weight down.

• Keeping your back straight, slowly lower the weight down until your thighs are parallel to the floor.
• Lower the weight down until your arms are close to your chest.

Step 4: Push back up to the starting position.

• Push back up to the starting position by slowly lifting the weight back up to the starting position.
• Keep your core engaged and your back straight throughout the exercise.

Step 5: Repeat.

• Continue to repeat the exercise for 10-12 repetitions.

Tips for using a dumbbell:

• Use a weight that allows you to maintain a stable posture throughout the exercise.
• Keep your back straight and your core engaged.
• Avoid using too much weight, which can make it difficult to maintain a stable posture.
• Focus on controlled movements and slow, deliberate movements.