Leg training is a persistent training. It is not like losing weight. As long as we achieve the desired effect, we can appropriately slow down the exercise cycle and frequency. Many people think that leg training can only be done in the gym, so they cannot stick to it well. In fact, you can also train your legs at home. Today, the editor will introduce to you 3 leg exercises without equipment, which can be easily practiced at home.
1. Squat Jump
Speaking of leg training without equipment, our first One that comes to mind: squats. Although the effect of squats is good, squat jumps are more suitable for him. Compared with squats, it adds a jumping action and strengthens the intensity of squat training. This makes the training of legs more intense and can also be very good. Exercise our cardiopulmonary function, increase heart rate, and strengthen the core strength of the legs. When we train, the initial movement is the same as the squat training movement, but when straightening the knees, a jumping movement is added, and when landing, the squatting movement is resumed.
2. Heel raise
Heel raise is a classic movement for training the soleus muscle of the calf. When we train heel raises, we stand with our legs slightly narrower than our shoulders and stay upright. Place the main weight of your body on the balls of your feet. Slowly raise your feet on tiptoes to fully feel the stretch in your calf muscles. Then slowly lower it and repeat this action. If you simply perform bodyweight calf raises, the effect will be relatively poor. It is recommended to perform weight-bearing calf raises. In the early stage, you can hold a pair of 5kg dumbbells in each hand and gradually increase the amount.
3. Jump lunge
The jump lunge is an advanced movement of lunge squat and jump. The more intense the training, the better the results will be. When we train, we place our hands on the chest and hold each other, legs forward and backward into a lunge squatting motion, and then use the power of the legs to perform jumping movements, then exchange the legs for the front and rear legs, and maintain the lunge squatting motion when landing. During the training process, we must keep our back straight. Only with standardized movements can we perform better leg training.