Whether you want to lose fat or gain muscle, it is always necessary for boys to perform legs training when going to the gym. Among all parts of training, leg training can be said to be the most difficult part. So, do you know how to do leg training without equipment at home? Let’s find out together.
1. Squat
Squat is the trump card among the equipment-free leg training exercises. , its thigh muscle training effect is very obvious. Regular squat training can greatly improve the core strength of our leg muscles. Not only that, a large lung capacity is required during squat training, so it is also very helpful in improving cardiopulmonary function. When we train, we need to keep our back in a straight line and the hip joints slightly lower than the knee joints, otherwise it may have a negative impact on the knees.
2. Lunge
Lunge is often used for leg training and is a very common training action. When we train, we need to remain standing and take a small step forward with one leg. The soles of the front feet are firmly attached to the ground, the legs of the hind legs are bent so that the thighs are perpendicular to the ground, the calves are parallel to the ground, and the toes touch the ground. Place your hands naturally on both sides of your body, akimbo, to maintain the balance of your upper body, slowly lift your body with force, and at the same time, straighten your legs and keep the soles of your front feet close to the ground. It is recommended to train 20 movements in each group and perform 5 groups of training every day.
3. Standing calf raise
The standing calf raise is a good training exercise for the soleus muscle of the calf. When training the calf raise, we need to find a staircase or a place The ground has a certain level difference. Place your front feet on the ground and your back feet in the air. Put your body weight on the front feet. Hold some fixed objects with both hands to ensure your body's balance. Slowly make stepping movements with the front feet of your feet. When you reach the top of your tiptoe, stay for 2-3 seconds. Seconds, let the muscles fully feel the stretch, and then return to the original movement. Regular calf raise training can help us build strong soleus muscles and make our calves look more powerful and stylish.