Many friends hope to train at home, which can save a lot of energy. So how do we train legs at home? The following three leg exercises can be completed at home to keep your legs healthy and active!
If you are in the stage of reducing fat mass, or have not exercised for a long time, then leg training should be carried out first and persisted for a long time. This will help you get rid of the current situation quickly. Enter a very energetic state.
Leg training not only enhances the strength of the lower limbs, but also produces some substances naturally secreted by the body. These substances can help you maintain a higher metabolic level and keep the whole body active. , allowing fat mass to continue to decline.
Although there are not a lot of equipment for us to use when doing leg training at home, we can still use our own weight to make the training effective. When you reach a certain level, you can also use dumbbells or This is done by tying sandbags or other methods to increase the load.
As long as you are determined to train, there will always be methods. However, what most people lack is not the training methods or equipment, but the perseverance to persist. If you If you can persist for a long time, then you are more than half successful!
Why should we keep our legs healthy and active? Because our leg muscles account for a large proportion of the whole body, research shows that if you do not move your legs for a period of time, they will be in a stage of continuous decline, and their strength will gradually decrease.
Before starting leg training at home, you also need to activate the leg muscles and perform appropriate stretching. This will allow you to adapt to the next training faster and make the whole body more comfortable. Only when the training effect is improved will all the hard work be in vain!
Action 1: Squat front kick
Squat combined with front kick action can give your thighs and calves a good stimulation.
Start by standing with your feet apart, your back always straight, hold your hands in front of your body, and then slowly squat down until the plane of your thighs is parallel to the horizontal plane, then you can stand. Come, and while standing up, use one of your legs to complete the front kicking action, then bring it back and continue squatting, and when you stand up again, switch to the other leg to kick forward.
Complete one round for both legs, and each group can be done for about fifteen rounds. One to three groups can stimulate the leg muscles very well.
Action 2: Squat with split legs and small jumps
This can be used to enhance the explosive power of the legs and activate the cells in the whole body. The effect is better when paired with music!
The beginning is the same as the previous action. The body is in a half-squat position, with both hands in front of the body. Then complete the squat action, then jump up, let your body leave the ground, and put your hands upward. Straighten and open, close your legs after jumping up, then complete the free squat again, and repeat the jumping action.
Do this exercise for fifteen times in each group. After completing three groups, you will feel the soreness in your leg muscles.
Action Three: Side Lunge
This action can give the inner thigh muscles a good workout. First, open your legs to both sides as much as possible, and then put your hands together. From the front, first lean the body to one side, and after completing the side lunge, stand up and return to the starting position, then complete the side bow to the other side, and complete it about ten times on both sides alternately. But avoid exercising the same muscle group two days in a row to give your muscles adequate recovery time.