What are the methods of leg muscle training without equipment?

Regular leg exercise can effectively control the fat content in the legs, making the legs more slender. Therefore, most women who love beauty will exercise with equipment, but this behavior will waste a lot of money and time. Therefore, many people want to know how to exercise without equipment. So what are the methods of leg muscle exercise without equipment?

First, what are the methods for leg muscle training without equipment? Thigh quadriceps, training movement: squat. Training frequency: Twice a week, with an interval of more than 48 hours. Number of training sets: 4 sets, interval between sets: 1 minute, number of reps per set: 60% of the maximum number of times you can complete the movement in one go. Action essentials: Face the wall, spread your feet slightly wider than shoulder width, and point your toes against the wall. Put your hands up against the wall and look up as far as you can. Then squat down, making sure your knees do not touch the wall, with your thighs and calves at 90 degrees, and stand up.

Second, take a longer walk. The best way to strengthen your thigh muscles is to briskly walk for at least 30 minutes a day; maintain a fast, steady pace. Incorporate walking into your daily life; for example, walk around your neighbor's house after dinner or in the morning. Try not to drive unless you are carrying something heavy home or going to someone else's house. Running or playing football. Long-distance running or soccer games are great for building thigh muscles. In a football game, you probably run 10 to 20 kilometers, which is a good exercise for your thighs; the same principle applies to running, and running for more than 30 minutes is most effective.

What are some equipment-free ways to work on your leg muscles? Take a stationary bike class. Stationary cycling will allow you to burn the muscles in your thighs. Cycling like this for about an hour several times a week (of course, if conditions permit, it would be even better to have a coach accompany you) will strengthen your thigh muscles, calf muscles, crotch muscles and hamstring muscles; in addition, the benefits of cycling can also strengthen your buttocks muscles, so that you can have a unique buttocks, especially for girls, which will make them look sexier.