After a period of exercise, many people’s legs feel as heavy as lead, and some feel very sore. This is caused by insufficient endurance training in the legs. Do you know what methods are available for leg endurance training? Let’s go take a look below!
1. Barbell Squat
With your feet apart, stand shoulder-width apart. Keep your chest up and your abs in, holding the barbell with both hands behind your neck. Tighten your abdomen, gradually bend your knees, and lower your center of gravity to a right angle to your knees. Then pause for a while, then concentrate on your leg strength, and quickly return to the starting position. As a classic exercise method for leg muscles, it plays an irreplaceable role in leg strength training. Squats mainly train the muscles in the front of the thighs, but also have a training effect on the back of the thighs, calves, buttocks and back.
2. Lunge Squat
Stand naturally, put your hands on your hips or on top of your head, look forward, chin slightly retracted, tighten your abdomen, and maintain The torso is upright. Step back with your left foot, keeping your right foot and knee in a straight line. Bend your right leg until your thigh is parallel to the floor. Maintain the above position for 2 seconds, then slowly rise back to the initial position, repeat this 15 times, and then change legs to perform lunges. This is a very unique leg training action that no other action can replace. In this training, every part of the buttocks, thighs, and even the entire calf is involved in the movement. It can increase the strength and flexibility of leg muscles, making the legs more flexible and lighter, and the muscles more elastic.
3. Bulgarian Squat
The Bulgarian Squat is also called a single-leg squat or a split-leg squat, mainly because it is similar to the Bulgarian Squat. The most basic difference between standard squats is that one is single-legged and the other is double-legged. During exercise, keep your hands fixed and can hang down naturally or close them up. As for the front of the nose, if you want to increase the strength of your legs, you can also tie sandbags to your thighs and calves, or you can hold a dumbbell in each arm.