How to train legs, there are many training movements, and each movement has a good training effect. Of course, each training movement has many I believe some people still know the role of the equipment-free leg training program. So what does a no-equipment leg training program look like? Teach you how to train. Let’s find out together below!
Aerial Bike Action
Aerial Bike Action is a free-hand leg training exercise, and it is also a comparative exercise. It's simple and basic, but the exercise effect is very good. First we lie flat on the yoga mat, let our bodies relax, and put our arms straight by our sides. At this point we lift our legs up and begin to perform aerial cycling movements in the air, just like cycling on a flat road. Complete a set of 60 each time, and you can complete 5 sets of actions at a time.
Lying on your back and raising your legs up
The action of lying on your back and raising your legs is a very effective exercise for us to exercise leg muscles. It is also relatively simple and can be completed without any equipment. At the beginning, we need to lie on our back on the yoga mat, with our legs naturally relaxed and close together. With arms at our sides, we can begin the movement when we are ready. Use the strength of the waist and abdomen and the strength of our legs to support our legs and push up. The higher we can lift, the better. Keep our legs together and straight at all times, and try to keep our waist off the ground. After reaching the limit, we can put the legs back and start the action again.
Squats
Squats are a very effective exercise for our legs, and they are also very simple and easy to do. At the beginning, we open our legs shoulder-width apart, straighten our back, chest and abdomen, and place our arms on both sides of the legs. At the beginning of the action, we start to do squats, and keep repeating the squat and rise movements, completing 3 groups at a time. , each group can perform 30 to 50 movements. If we want better exercise effects, we can choose weight-bearing squats.
Raise your legs high
At the beginning, we stand up straight and let our hands relax naturally on both sides of the body. At this time, the exercise begins, and we begin to perform leg-raising movements in a fast-paced and regular manner. Pay attention to the need to maintain 90 degrees between the upper and lower legs, and lift them parallel to the position where our thighs can be parallel to the ground. Note that the arm swing must also be in place. .
Silent Squat
We stand against the wall with our back and the wall close to each other. At this time our body is slowSlowly go down until our thighs are perpendicular to the wall and our calves are parallel to the ground, so that there is a 90-degree angle between the upper and lower legs. This action is like sitting on a chair and maintain this action for at least 30 seconds.