Freehand leg training movements

More and more people are joining the ranks of regular physical exercise. For example, some people go jogging every morning; some people go to the gym every night. The awareness of health preservation is becoming stronger, and everyone chooses different training movements. The bodyweight leg training movements include various aspects, such as squats for strength training, hip splits and high leg raises, etc.

Start leg exercises

First, do 2 sets of each of the following exercises individually, and then do circuit training to increase the intensity.

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.

Look in the mirror and check your posture.

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.

Cycling exercise precautions

Lower body exercises may cause dizziness depending on the exerciser's physical strength.

If you experience these symptoms during exercise, reduce the number of repetitions.

If you have a bad knee joint, don't do circular exercises, just do individual movements.