I believe many people know something about the exercise of body muscles. Among them, how to exercise the leg muscles at home. In fact, there are various movements that can be performed. I believe many people still know what the exercises are. So, how to do leg muscle exercises at home? How to exercise leg muscles easily? Let’s take a look below.
1. Squat Horse Stance
To exercise your leg muscles, you can choose the Horse Squat Stance. , effective and simple. Keep your upper body straight, then use your buttocks to sit down with your calves and thighs vertical, stay for a minute and then stand up. The legs cannot be bent because all the weight of the body is on the legs.
2. Lunge
It is also a squatting posture, but this one is more complicated. Keep your body straight, take a step forward with your left leg, bend your knees into a lunge, and move your right leg towards Press down, touch the ground lightly, and raise your hands above your head at the same time. Hold for one minute and then slowly stand up. Then change your right leg in front and repeat this action, and continue to alternate. Pay attention to keeping your upper body straight, which can also exercise your waist.
3. Skipping rope
Skipping rope is also very effective in exercising leg muscles. When jumping rope, straighten your legs and touch the ground with your front feet. The faster the rhythm, the better.
4. Hop on one foot
Stand with your legs close together, then lift your left foot, your thigh should be parallel to the ground, and move your right foot forward, backward, left, and right. Jump, jump ten times in a row, rest for a few minutes, switch to the right leg and continue jumping. If you don't have enough leg strength at the beginning, you don't have to go too far, and you can gradually increase the distance.
5. Dumbbell Squat
Hold the dumbbell in front of your chest, with your feet slightly wider than shoulder width apart, your toes and knees pointing outward at 45 degrees, and hold the kettlebell or kettlebell tightly with both hands. Dumbbells, palms facing inward, toward you. Bend your knees and cross your knees. Keep your spine in a neutral position, at a 45-degree angle to the vertical plane.
Tuck your hips and keep your thighs parallel to the ground or as parallel to the ground as possible according to your flexibility and flexibility. The body's center of gravity is centered. Keep your chest up, your head up, your abs in, and take a deep breath. Lift your hips and contract your abdomen, squat down and lean forward slightly. Then the hips move upward and forward, while the spine and trunk move upward and backward. Push your feet down hard on the ground, straighten your knees, put your feet together, push the upper part of your shoulders and back backwards, lift the kettlebell or dumbbell, and stand upright.
6. Scissor
Put your hands on the sides, stand with your feet side by side, and take a big step forward with your right foot first. Then, slowly squat down, bend your right knee forward, straighten your left leg slightly and sink it. When squatting to a low position, straighten both legs upward at the same time, retract the left foot forward, and stand close to the right foot. Then, take a big step forward with your left foot and squat. Repeat.
If you stand up to three-quarters of a squat or when you are about to straighten for a short distance, the quadriceps are mainly contracted. This action can also be done as a scissor squat on the spot, with the left and right feet alternately practiced.
7. Crab Step
This action may seem a bit silly, but it can prevent your knees from buckling in during squats, and at the same time exercise your quads and help your legs become stronger. Good to exert force. You can put elastic bands on your calves to provide some resistance during training.
The essentials of the action are to half-squat with your feet shoulder-width apart, lean forward, clasp your fists with your hands, keep your upper body stable and take a step to the side as much as possible, then lift the other leg and retract it, not on the ground Drag, walk to one side and then back as a group. However, weight-bearing is not recommended because it relies on the lateral force of the legs rather than the up and down force, so the effect of weight-bearing is not great.