How to train leg muscles at home_How to train leg muscles at home_Movements to train leg muscles at home

If you want to build muscles but don’t have money to go to the gym or are too embarrassed to go to the park, then just train at home. In fact, it is very simple to build muscles. But you must persist. Only by persisting can you achieve the results you want. You can do squats when you have nothing to do at home, do some small exercises when brushing your teeth and washing your face, and stretch frequently when you have nothing to do. If you persist for a period of time, you will see obvious results.

How to train leg muscles at home?

Do leg stretching exercises at home. Leg stretching exercises do not require much space and can be done anywhere. Leg stretching can relax men's ligaments and muscles.

Method: First, stand with your feet slightly apart and slowly turn your toes inward. Relax when you feel soreness, then continue. The vastus medialis muscles only need to be worked when squatting with the legs slightly wider and the toes pointed outward, at 10:10 on the clock.

Do leg stretching exercises at home every day to strengthen your leg muscles!

Leg muscle exercises at home

warm up

The knee and ankle joints of the legs are prone to injury, so warm-up must be completed carefully. Specific movements include unweighted squats, unweighted lunges, and high leg raises. Box jumping on the spot is also a good choice, but most households do not have wooden boxes, and the floor may be slippery, so it depends on your personal situation.

Crab Step

This move may look silly, but it's a great way to prevent your knees from buckling during squats while also working your quads and helping your legs generate more power. When training, you can put an elastic band on your calves to provide a certain amount of resistance. The key points of the movement are to half-squat with your feet shoulder-width apart, lean forward, clasp your hands together, keep your upper body stable and move as much as possible to take a step to one side, then lift the other leg and bring it back. Do not drag it on the ground. Walking to one side and then walking back is a set. However, weight bearing is not recommended because it relies on the lateral force of the legs rather than the up and down force, so weight bearing is not very effective.

Lunge

Let me first talk about the key points of this movement. After taking a lunge, bend your knees to let your body sink down until the knees of both legs are at 90 degrees, then return to the lunge state. Then step out the leg behind to form a lunge again, and continue walking for a distance. This movement can stimulate the thigh and buttocks muscles well. If you feel it is easy when doing it, you can hold a dumbbell of a certain weight to complete it. However, it is recommended to do the movement correctly before adding weight.

Goblet squat

This movement can be said to be a light-weight version of the squat, which can stimulate almost all the muscles in your legs and also standardize your squat movements. Stand with your feet naturally apart, hold one side of the dumbbell or kettlebell with both hands in front of your chest, straighten your upper body, and slowly squat down until your elbow touches your knee or leg, then stand up. During this period, the back should be kept straight and the squat should be deep enough, and the movement trajectory of the dumbbell should be just above the middle of the foot, as shown in the first person in the picture below. Some people would say that your knees should not go beyond your toes when you squat, but this is a fallacy, so don’t worry about it.

Standing Calf Raise

This movement mainly stimulates the deltoid muscles in the calf, and can also stretch the Achilles tendon and calf muscles. Find a step that is slightly higher than the ground and stand on the forefoot of your feet. Then slowly let your heels sink to the lowest point and then lift them to the highest point. Repeat in sequence to complete a set. You can hold the dumbbells with both hands to increase the difficulty, but do not shrug your shoulders while holding them, and be careful to maintain balance and not fall backwards.

Half squat against the wall

This movement needs to be maintained for a certain period of time before you can feel it, and it can help protect and recover the knees, while exercising the quadriceps, biceps femoris and gluteal muscles, and it is also beneficial for kidney deficiency. Keep your back straight and against the wall, with your knees at 90 degrees so that your thighs are parallel to the ground. After the movement stabilizes, maintain it for a certain period of time, and try to hold on to your limit. The specific time depends on your own situation, and it can be 2 minutes or 12 minutes. If your knees are injured and squatting hurts, squat slowly at first, stop when you feel pain, and maintain the movement.

The joints of the legs may be easily injured due to frequent activities, so everyone must warm up the joints before leg exercises. If necessary, you can buy some auxiliary equipment to protect your joints, such as knee pads, belts, etc. We exercise to keep fit, not to hurt ourselves. After leg training, you should stretch properly to relax your muscles and achieve twice the result with half the effort.