Elastic band leg training method

I believe that many people in life often exercise their hands and feet, but everyone does not know that in fact, the exercise of the leg meridians is also very important, because when you exercise, you mainly exercise this part, and frequently exercising the legs can also speed up the loss of leg fat as soon as possible. The reason why many people often cannot lose weight in their legs, their bodies are thin but their legs are thick, there is a reason for this.

1. Pilates Rowing

Training area: back

Action essentials:

Sit on a yoga mat and wrap the elastic band evenly around your ankles several times until its length in the relaxed state is just the length from your ankles to your hands when you raise them horizontally. Then, pull the rope back and forth alternately, just like rowing a boat. Use your abdomen and arms to exert force throughout the entire process, and use your hips and other foot to support your body.

2. Staggered flight

Training area: Shoulders

Action essentials:

Use one foot to step on the elastic band, and remember to cross it at the ankle so that it is easier to apply force. Raise your arms straight up like a seagull flapping its wings.

3. Superman Flying

Training parts: arms, legs

Action essentials:

Wrap the elastic band around your ankles that are raised in the air, then keep swinging your fists forward and upward alternately, making sure to maintain your balance!

4. VA-VA-VOOM Squat

Training area: Buttocks

Action essentials:

Fix the elastic band with both feet, and then start doing squats, raising your hands forward and squatting down with your hips. Pay attention to using your hips!

5. Static high leg raise

Training area: Legs

Action essentials:

Wrap the band around the middle of your feet, through your arches, step in, and start doing high leg raises. Raise your knees to the level of your belly button and stay at the highest point for half a second, then relax. Do 10 reps on each leg, then switch sides, and that's one set.

6. Split jump

Training area: Legs

Action essentials

Put the elastic band above your ankles and jump upwards in a running posture. At the same time, spread your feet forward and backward and stretch your upper body naturally, making sure to maintain balance. Jump forward with your right foot and backward with your left foot 5 times, then jump forward with your left foot and backward with your right foot 5 times.

7. Plank Knee Raise

Training area: abdomen, legs, buttocks

Action essentials:

Put the elastic band around the arch of your left foot and the ankle of your right foot, open your feet slightly, lie on the yoga mat in a plank position, and start doing lunges. Do 10 times for each leg.

8. Supine high leg raise

Training area: Legs, abdomen

Action essentials:

Wrap the elastic band around your ankles, lie flat on the yoga mat, place your wrists under your hips for support, use your abdominal strength to keep your legs off the ground, then do up and down opening and closing movements, 10 times for each leg.

9. Standing Hip Abduction

Training area: buttocks, legs

Action essentials:

Wrap the elastic band around your ankles, put your hands on your hips, stand on one foot to maintain balance, and then lift the other foot outward with force. If you have trouble keeping your balance, stand facing the wall with one hand and start the exercise. Do 10 times on each side.

10. Static Knee Raise

Training area: Legs, abdomen

Action essentials:

Wrap the band around the middle of your feet, across your arches, and place your hands under your hips to assist. Do 10 times on each leg.

11. Standing Row

Training area: back

Action essentials:

1. Open your feet to the width of your shoulders, straighten your chest and abdomen, and don't stand too straight.

2. Fix the middle section of the elastic rope and raise your hands to your chest.

3. Pull your arms back until your forearms are parallel to the ground.

4. Repeat 20 times

12. Standing alternating curl

Exercise part: Arm

Action essentials:

1. Stand with your feet apart, put the elastic rope under your feet, straighten your chest and abdomen, press your shoulders, clench your fists with your knuckles facing forward, and let your arms hang at both sides of your body.

2. Alternately pull up your left and right hands, inhale until your biceps are fully contracted, exhale, and return to the starting position.

3. During the process, keep your upper arms close to your body and do not open them. You can move them slightly back and forth.

4. Repeat 20 times