The muscles of the legs are what many people want to train. However, if you do not choose suitable movements before training, it will lead to training errors. Then let’s take a look at the leg training movements. ! If you also want to know, continue reading below.
Split-leg jump
1. Adopt a lunge position, with one foot forward, knees bent, and back knees almost touching the ground.
2. Make sure your front knee is over the midline of your foot.
3. Stretch your legs, jump as high as possible, and swing your arms.
4. When jumping, bring your feet together and when you land, move them back to the starting position.
5. When landing, your legs will cushion the impact of landing and return to the starting position.
Scissors jump
1. Stand upright, take one step forward with one leg, bend both knees, and lower your body into a lunge squat. This is the starting position of the movement.
2. Jump up as much as possible, swing your arms, change the position of your legs, and do a lunge squat again. Pay attention to the front knee not exceeding the toes when squatting.
3. Repeat the above movements alternately with both legs to the recommended number of times.
Split squat
1. Stand upright, take one step forward with one leg, bend both knees, and lower your body into a lunge squat. This is the starting position of the movement.
2. Use the heel of your front leg to exert force, jump upward slightly, change the position of your legs at the same time, and do a lunge squat down again. Pay attention to the front knee not exceeding the toes when squatting.
3. Repeat the above movements alternately with both legs to the recommended number of times.
Single-leg deadlift
1. Hold a kettlebell in one hand and hang it by your side. Choose the leg on the same side as the hand holding the kettlebell and stand on one leg.
2. Keeping your knees slightly bent, do a straight-leg deadlift, bend your hips, and extend your other leg behind you to maintain balance. Continue lowering the kettlebell until you are parallel to the floor, then return to an upright position. Repeat for the recommended number of times.
Standing dumbbell calf raise
1. Stand upright, hold a dumbbell in each hand, and let your arms hang naturally on both sides of your body. The forefoot metatarsals of both feet should be placed on a fixed object about 5-8 cm high, and the heels should be on the ground. This is the starting position of the movement.
2. Lift your heels off the ground, raise your toes as high as possible, and exhale at the same time. Stay at the top for 1 second and feel the tension in your calf muscles. It should be noted that when the toes of both feet are forward, the exercise areas are relatively even; when the toes are pointed inward, the focus of the exercise is on the outside of the calf; when the toes are pointed outward, the focus of the exercise is on the inner side of the calf.
3. Finally, slowly lower your heels, return to the starting position, and inhale at the same time.
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