How to exercise leg muscles at home easily

I believe many people know a little about physical muscle training. In fact, there are no movements to exercise at home. I believe many people still know what kind of movements are. So, how to exercise your leg muscles at home? How to exercise your leg muscles easily? Let’s take a look together.

1. Squat horse stance

The squat horse stance can be chosen for training the muscles of the legs, which is effective and simple. Keep your upper body straight, then sit down with the strength of your hips, your calf and thighs perpendicular, and then stand up after staying for a minute. The legs cannot be bent because the weight of the whole body is on the legs.

2. Step squat

The same squat posture, but this is more complicated. Stand up straight, step forward with your left leg, bend your knees into a lunge, press down on your right leg, gently touch the ground, and hold your hands on your head for a minute. After standing up slowly, then change your right leg Repeat this action before, and continue to alternate. Pay attention to keeping your upper body straight, so that you can also exercise your waist.

3. Jump rope

Jump rope jumping is also very effective in training leg muscles. During the jump rope, straighten your legs and touch the ground with the forefoot soles. The faster the rhythm, the better.

4. Jump one foot

Stand with your legs, then lift your left foot, with your thighs parallel to the ground, and your right foot forward, back, left, and right Jump in one direction, jump ten times in a row and take a few minutes to rest, change your right leg and continue to jump. At the beginning, the legs are not strong enough, you don’t have to go too far, you can gradually increase the distance.

5. Dumbbell squat

Hold the dumbbell in front of your chest, spread your feet apart, the distance is slightly larger than the shoulder width, the toes and knees point to the outside 45 degrees, hold the kettlebell or dumbbell with both hands, and the palms are inward, facing yourself. Bend your knees and cross the tip. Keep your spine in the middle Set it to maintain an angle of 45 degrees with the vertical plane.

Retract your hips, keep your thighs parallel to the ground or try to keep them parallel to the ground according to your flexibility and flexibility. Center your body’s center of gravity. Stand up, raise your head, and close your abdomen, take a deep breath. Lift your buttocks and squat down and lean forward slightly. Then move your hips up and forward, and move your spine and torso up and backward. Push your feet down and straighten your knees, straighten your feet, close your feet together, the upper part of your shoulders and back Use force backwards, lift the kettlebell or dumbbell, and stand in a straight position.

6. Cut the straddle

Put your hands on the side, stand your feet side by side, first make your right foot take a big step forward. Then, squat slowly, bend your right knee forward, and sink slightly straight and sink. When squatting to a low position, then straighten your legs upward at the same time, retract your left foot forward, and stand upward to your right foot. Then, take a big step forward and squat. Repeat.

If you are squatting When standing up to three quarters or having a short distance to the point where you are about to stretch, you mainly use the quadriceps to contract. This action can also be done by cutting and squatting on the spot, and performing the left and right feet alternately.

7. Crab Step

This action looks a bit stupid, but it can prevent the knee buckle during squatting, and at the same time exercise your quadriceps to help your legs exert force better. During training, you can put elastic force on the calf to provide certain resistance.

The key to the movement is to squat half a shoulder-width with your feet, lean forward, hold your fists with your hands, keep your upper body stable and unmoved, try to take one step to one side, and then lift the other leg and retract it. Do not drag it on the ground, walk to one side and then walk back into a group. However, it is not recommended to carry weights, because it relies on the horizontal force of the legs, rather than the up and down force, so the weight-bearing effect is not great.

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