As we age, all aspects of our body will also become older, and many functions are gradually declining. In our daily life, we rarely walk, and our legs are rarely exercised, so the degree of leg function attenuation is still relatively large. In this case, it is very effective to use free time in life to exercise leg strength. There are several ways to exercise leg strength: 1. Squat for strength training Squat is one of the representative movements of physical training. Exercise method: Stand with your hands straight as shown in the picture. Stand with your legs apart, keeping your knees slightly bent. Squat down until your knees are bent at a right angle. Keeping your back straight, move your hips back, maintaining a slight bend in your knees as you return. 2. Shear span A representative leg exercise, generally women like to do this exercise. Men usually don't do this exercise when doing squats, but today we are talking about bodyweight training so we need to add the split hip exercise. Exercise method: Place your hands on the sides, stand with your feet together, and take a big step forward with your right foot first. Then, slowly squat down, bend your right knee forward, and slightly straighten and sink your left leg. Action process: When you squat to the lowest position, straighten both legs upward at the same time, bring the left foot forward, and move it close to the right foot and stand side by side. Then, take a big step forward with your left foot and squat. Repeat. Training points: When you stand up from a squat to three-quarters or there is still a short distance before straightening, the quadriceps femoris are mainly contracted. This movement can also be done as a squat, alternating between the left and right feet. 3. Classic strength training jump squat Jump squats are squats with jumping movements added to them, which increases the intensity of the exercise. Exercise method: Jump squats are counted as 1 time after 3 jumps. The squat posture is the same, and the starting posture is sitting. Jump once, jump twice higher than the ready position, and sit at the same height as the ready position for the last time. 4. Lower body circuit training After completing the above three lower body exercises independently, you can start the circuit exercise. Do 10 squats, 20 splits, and 8 jump squats to count as one set, for a total of 3 sets. |
<<: What are some gymnastics for growing taller?
>>: How to exercise calf muscles? Daily calf muscle training method
In fact, many people are not unfamiliar with the ...
Yoga is a sport that is very suitable for women. ...
When it comes to exercising the vaginal muscles, ...
In fact, many white-collar friends sit for a long...
High school students study very hard every day, a...
Many people may feel very hot after exercise and ...
Running is a very good sport for many people, but...
Some people think that yoga movements are very si...
Some people have ugly legs due to congenital or a...
There are many obese people who may have a lot of...
According to research, if women want to have a se...
The warming weather in spring stimulates people...
Recently, many people have experienced stomach pa...
We can see abdominal muscles on models. There are...
Speaking of rope skipping, I believe everyone is ...