2023-10-15 18:45:40
Without a doubt, the legs represent a fundamental part of the body both in daily life and when practicing any sporting discipline. Thus, things cannot be left aside and it is important to work on them to improve health and performance in training. As is evident, it is necessary to carry out a leg exercise routine to strengthen them, improve balance and also coordination.
Likewise, other benefits they will obtain will be better circulation and avoiding fluid retention. You don’t have to go far to tone them, you can even use some fitness accessories, such as weights to train at home or elastic bands. Consider the following list to work the different muscle groups:
Step up
To carry out this exercise you need an elevated surface, although it can also be lower. The most logical thing is that the knee flexion when going up is regarding 90 degrees. The objective is to use it as a step on which you will climb and descend with alternating movements of the legs.
Alternate stride
This is a basic leg strengthening exercise, especially for beginners. You just have to take a stride with one leg to return to the original position and then do the same with the other. It is important that the knee does not pass the balls of the feet when taking the stride and keep the back straight.
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Burpees with jump
A very complete exercise that adds cardio to your workouts. It should be remembered that it is an exercise that consists of a fluid and coordinated movement. Start with a vertical position, from which you will place your hands on the ground while jumping your feet back, adopting a push-up position. Next, the body is raised and a jump is made.
Reverse lunge
Instead of a forward stride, a backward stride is performed. Often a small support, of low stature, is used, on which the leg that remains fixed and forward rests.
Squat
The correct way to do this exercise is to stand with your legs shoulder-width apart, with your feet facing outward. With the back upright and without tenseness, the movement begins with a descent, bringing the buttocks back, as if adopting a sitting position. Next, the initial position is recovered and repeated once more.
The Walking lunge
Another recommended exercise to strengthen the legs is the walking lunge. It consists of walking forward taking one stride with one leg, while the other stays behind and goes down until the knee almost touches the ground.
Bulgarian squat
A variant of the traditional squat, which would be like a kind of mix between it and the lunge. The Bulgarian squat requires a support or surface, such as a chair. The technique consists of standing with your back to said object, one of the two legs will rest on the elevated surface while the other remains on the ground.
Twins
The calf exercise is very simple, but effective. The only thing you have to do to exercise them with this method is, from a vertical position, raise your heels so that all the support is on the balls of your feet.
Pistols with jump
The movement involves jumping onto this surface and landing with only one foot and acquiring a posture similar to a squat. Ensuring balance by moving your arms forward will be essential.
Squat with displacement
The squat with displacement is almost the same as the traditional one, the only difference is that a lateral displacement is made according to the repetitions. Elastic bands are often used to increase performance.
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