In legs training, there are many training movements, and these movements have some uses, and the uses of each movement are different. Yes, I believe many people don’t know what the leg training movements are. So, what are the ten best leg training exercises? Let’s learn about leg training exercises together.
Weighted squats
Weighted squats are the simplest and most effective way to exercise leg muscles. To do this, we grab the dumbbells with both hands and stand with our back straight. At this time, we squat with bent legs, and at the same time, we grab the dumbbells with both hands and lift them up until our arms are raised forward and parallel to the ground. At this time, the range of the leg squat is also relatively large. Next, we straighten our body upwards, stand up, and start the action again. Complete a set of 30, and perform 3 sets of actions each time.
Aerial Bicycle
The Aerial Bicycle is a free-hand leg training exercise. It is relatively 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.
Stiff-legged deadlift
The most important part of the straight-legged deadlift is the position of our legs, which we can do with the help of a barbell. At first we put the barbell in front of our feet. We leaned over and tried to see if we could grab the barbell, but we were careful not to bend our legs. If possible, we can perform the action. At the beginning, we open our legs shoulder-width apart, let our upper body bend over, grab the bar with both hands, and lift the barbell upward until our body stands straight.At this time, the barbell can reach the root of our thighs, and 20 movements can be completed at one time.
Elastic Band Single-Leg Squat
Pull the elastic band on your shoulders with both hands, support one leg, straighten the other leg and lift it forward, as high as possible, do not relax and sag. Inhale deeply while bending the supporting leg and squatting down, moving slowly so that the buttocks completely touch the heels. When standing up, use explosive force to push up quickly and blow air through your nose. Repeat it for more than 10 times, of course the more the better, then switch to the other leg to practice! After your skill deepens, you can practice with heavy objects in both hands. Exhale, support one leg, squat with the other leg, inhale, and slowly return to the starting position.
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 slowly moves down until our thighs are perpendicular to the wall and our calves are parallel to the ground, so that the distance between our thighs and thighs is 90 degrees. This action is like sitting on a chair and maintain this action for at least 30 seconds.
Sitting and stretching the calves
Sitting, wearing iron shoes (dumbbells or sandbags can also be tied to the feet), use the contraction force of the quadriceps to straighten the calves. Tighten your quadriceps as much as possible, pause for a moment, then put it down and do it again. Inhale as your calves straighten, and exhale as you lower your calves. Your thoughts should be focused on your quadriceps. Both calves can be straightened at the same time or alternately. Lie prone on a bench with your calves bent, wear iron shoes on your feet (you can also tie dumbbells or sandbags to your feet), use the contraction force of the biceps femoris to bend both calves toward the thighs at the same time, tighten the biceps femoris as much as possible, and slightly Stop, then put it down and do it again. Inhale when you bend your calves up, and exhale when you lower your calves. Your thoughts should be focused on your biceps femoris.
Upright weight-bearing calf raise
Hold the barbell on the back of your neck and shoulders, stand with both feet on a 10 cm thick board, and expose the heel of the board. Use the contraction force of the triceps calf to lift the heel, so that the triceps calf muscle is extremely tight. After a moment, the heel drops until it is lower than the board surface and cannot go any lower. Then do it again. Inhale as you lift your heels and exhale as you lower your heels. Your thoughts should be focused on your triceps surae. The purpose of placing a wooden board under your feet is to fully stretch the triceps calf muscles. In this way, when you lift the heels, you need to exert more force to exercise the triceps calf muscles more thoroughly. The action is the same as the weighted squat, except that you use your toes to squat and stand up. When your legs are completely straight, lower your heels to relax your triceps muscles, then lift your heels and use your toes to support your body to perform the movement. Inhale when you stand up, exhale when you squat down, and focus on your triceps calves.
Seated weight-bearing calf raise
Seated position, place the barbell on the thigh, close to the knee, hold the bar with both hands, step on the 10 cm thick wooden board with the soles of the feet, and expose the wooden board with the heels. Lift your heels and tighten your triceps calves as much as possible, pause for a moment, and lower your heels below the surface of the board until they can no longer go lower. Then do it again. Inhale as you lift your heels and exhale as you lower your heels.