In training movements, there are various movements, and each movement has its own training parts. How does a person train his legs? There are many leg exercises. So some people still know what leg exercises are at home. So, what are some easy-to-do leg exercises at home? Let’s find out together below!
1. Dumbbell Squat
Starting position: Hold the dumbbell in front of your chest , keep your feet slightly wider than shoulder width apart, with your toes and knees pointing outward at a 45-degree angle. Hold a kettlebell or dumbbell with both hands, 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.
Action essentials: Tuck your hips and keep your legs parallel to the ground, or keep them 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 buttocks 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. Finally, push your feet down hard on the ground, straighten your knees, put your feet together, push the upper part of your shoulders and back back, lift the kettlebell or dumbbell, and stand upright.
2. Crab Walk
This action may seem a bit silly, but it can prevent your knees from buckling in during squats. It also exercises your quads and helps your legs become stronger. Good to exert force. You can put elastic bands on your calves to provide some resistance during training.
Action essentials:
Squat half-squat with your feet shoulder-width apart, lean forward, clasp your fists with your hands, keep your upper body stable, take a step to one side as much as possible, and then use the other leg Lift it up and retract it. Don't drag it on the ground. Walk to one side and then back to form 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.
3. Dumbbell Lunge
Starting position: Stand with feet together. Keep your shoulder blades tight and your abs engaged to stabilize your spine.
Action essentials:
Slowly lift one foot off the ground and keep balance on the other leg without shaking. Maintaining this position, take a step forward and land with your heels first. Slowly shift your center of gravity forward, keep your upper body upright, and your knees should not exceed your toes.
At this time, a lunge (or lunge position) has been formed, with the buttocks facing the floorBe sure to go downward and avoid moving forward. Continue lowering to a comfortable position until your front thighs are parallel to the floor and your shins are slightly tilted forward. During the exercise, the back legs also bend as the hips drop, and be careful to keep your back straight. Push hard through the front of your calves, activating your thigh and butt muscles, to return to your starting position. Keep your chest up and your head up. Don't bend over.