Golden movements for lower limb strength training

The lower body of the human body plays an important role in supporting the human body, and the supporting strength of the lower body is not only related to the innate formation, but also has a lot to do with acquired training. Some people like to train the strength of their lower body when they are working out, because once the lower body is strong, the ability to support the body to walk upright will gradually increase. Today I will introduce to you some golden movements for lower body strength training.

1. Plank

When doing the plank exercise, hold your hands up slightly wider than your shoulders and do the plank. Pay attention to tighten your hips and don't lift them up or let them sag. Slightly tighten your chin, keep your head in a straight line with your body, look at the floor, and concentrate. Don't lift your head or shrink your head when doing the plank.

2. Push-ups

When doing push-ups, pay attention to supporting the ground with your hands as wide as shoulders or slightly wider, your feet as wide as your hips, and your body in a plank position. Your back should be straight, your buttocks should not be raised, and be careful not to shrug your shoulders; when lowering your body, your elbows should be tightened inwards of the body, so that the exercise effect will be better.

3. Crunches

The crunch is to bend your spine, keep your body curled and slightly lift your upper back, and when you stand up, your lower back should still be close to the ground.

4. Supine Leg Raise

When doing supine leg raises, you should lie flat on the ground or on a yoga mat, use your hands to help keep your body stable, and lift your legs 90°. You can choose to have straight legs or bent legs depending on your personal situation. When training, make sure your back is as close to the ground as possible, otherwise you may easily injure your back.

5. Side Bridge

The side bridge is also a side plank support. When doing this exercise, bend your arms 90 degrees (or straighten your arms) to support your upper body, and slowly straighten your body. After straightening your body, keep your head, back, hips, legs and feet in a straight line. After holding for a while, slowly let go.

6. Hip Bridge

Lie on your back on a blanket or on the floor, with your feet flat on the ground as wide as your hips, and your toes pointing straight ahead; use your abdominal force to drive your body up to the highest point, stay for a few seconds, and then slowly return to the initial position.

7. Squat

Place your feet slightly wider than your shoulders, with your toes slightly pointing outward, and keep your body stable; keep your head up, chest out, and look straight ahead; after squatting, your knees and toes are in a straight line in the vertical direction; squat until your thighs and calves form a 90-degree angle or lower; during the movement, be sure not to let your knees exceed your toes; your heels should not leave the ground when completing the movement, and your center of gravity should not lean forward.