What are the most effective equipment-free leg exercises

In exercise, there are equipment and no equipment. Of course, whether it is equipment or equipment, it has good exercise effects. There are many movements for how to train legs. So, what are the most effective equipment-free legs? Let’s learn about it together!

1. Do a long walk

The best way to exercise thigh muscles is to walk at least 30 minutes a day; maintain a fast and stable pace. Infiltrate the walk into the details of life; for example, after dinner or in the morning, go to your neighbor’s house to walk; try not to drive, unless you want to carry heavy objects home or to someone else’s house.

2. Running or playing football

2. Long-distance running or football matches are all about building thigh muscles. Very helpful. In a football game, you have to run about 10 to 20 kilometers, which is a good exercise for your thighs; by the same token, this is also suitable for running, and running over 30 minutes is the most effective.

3. Participate in fixed bicycle courses

　　　Fixed bicycle courses will make you burn the muscles of your thighs. This may take about an hour of riding a few times a week (of course, if conditions permit, it would be better to have a coach accompany you) will strengthen your thigh muscles,

　　Calp muscles, crotch muscles and posterior femoral muscles; in addition, the benefits of riding a bicycle can also strengthen your buttocks, so that you can have a personality buttocks, especially girls, who will look more sexy.

4. Stand up heels

　　Calp muscles Muscle exercise, this exercise can be performed anywhere, find a step or uneven road surface or a stepping block in the gym. Stand in that higher place, use your toes and heels, and touch the lower place. Relying against the wall to maintain balance, move your heels up and down at a steady movement speed.

5. Beveling legs and stretching

The leg training machine in the gym and the thigh stretching machine are very helpful in establishing comprehensive thigh muscles. Beveling legs are helpful for the calves, and the thigh eyes are very helpful for the hips.

6. Lungstep exercise

　　Lungstep exercise will make you very helpful to each of your thigh muscles, but the premise is that you have to do the right movements. It is not too easy to do the right movements, so it is best to hire a gym coach or watch online Video guidance. Keep your knees in ninety-degree lunge movements.

Reminder: If your knees exceed your toes, it will easily cause knee damage. Be sure to pay attention.

7. Half-squat

　　Keep your thighs horizontally, your upper body as perpendicular to the ground as possible, your arms crossed to the chest, and your quadriceps are extremely tight. Keep this position for 8 to 10 seconds or a little longer, and then relax.

8. Sit position

　　Point your toes, lift your heels as much as possible, and keep your triceps extremely tight. Keep this position for 8 to 10 seconds or a little longer, and then relax.

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