每个月的第二个星期一我们会分享身体健康主题！

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腿部练习 - 自由深蹲

双腿打开与髋部同宽，膝盖与脚尖向同一个方向，同时放松上半身，向下蹲，用鼻子吸气，起身吸气，重复该动作10-15次，休息30秒。然后继续完成同样动作2组练习。（备注：如果你对自己有较高要求，请负重练习，双手可以各持重物，如大瓶矿泉水等）

针对肌肉：腿部，臀部

好处：腿部是我们人体最大的肌肉群，无论你是想瘦身，增强体质或美化体型，腿部是每个人必须要练习的身体部位。

注意事项：在您练习腿部时，血液会急速集中在你的下肢，或许会出现心跳急速加快或头晕，均属正常现象。如果您没有感到身体特别不适，请继续练习。如身体感到特别不适，请马上停止！并咨询您的医生有关锻炼事宜。

请注意脚跟着地！

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Leg Exercise – Squats

Stand hip-length apart. Lean a little forward, but keep your back straight.  Keep your knees and toes to the same direction while keeping your body loose. Squat down and breathe through your nose. Stand up and take a breath. Repeat this 10 to 15 times then take a 30 seconds break. Do another two sets after the break.  (If you want a better effect, you may carry two bottles of water in your hands while squatting.)

Muscles  exercised: Legs and hip muscles

Benefits: Legs are one of the largest muscle groups of our body. No matter what you want to get out of exercising (be stronger or be slimmer) leg exercises are a must for everyone.

Notes: While exercising your legs, your blood will be concentrated in your legs and this may make your heart beat faster or you may even feel a bit dizzy. Those effects are all normal. If it isn’t too much of a discomfort, please continue. Remember if at any moment you don’t feel well, please stop. As always consult your doctor before starting any exercise regimen.

Make sure that your heels stay on the ground.