Recently, these leg exercises have been boring, are there any new movements to improve?

Pull-up. Pull-ups work muscles throughout the body, especially in the legs. Long-term exercise can build strong thighs.

The first good new action is of course the side pull of the legs, which can stretch the muscles of the legs well through the side pull, so as to achieve a good exercise effect, and the second leg training action should be to kick the sandbag, kick the sandbag every day, and the legs will become very explosive.

You can do supine air bicycles, supine leg presses, side leg raises, free squats, weighted squats, lunge squats, lunge squats, lunge squats, etc.

The 6 movements to practice legs at home are as follows:

1. Squat: As we all know, squats are the trump card action for practicing thigh muscles, and the cavity plexus is also the action that requires the most lung capacity and a strong heart. Squat movements:

The lower back is straight, the hip joint is lower than the knee joint, and the knee joint cannot exceed the toe joint, which shall prevail in the figure. Note: Incorrect squats can lead to damage to the knee joint.

2. Leg lift: Leg lift is a relatively old sport and is known as "a symbol of extreme strength". Improves knee extension strength.

Leg press action: take a sitting or lying position, by extending the knee to exert force, the weight is pushed upward, forward or directly in front of the body, the leg press is also a hip joint, knee joint double joint action, but the pressure on the spine is less.

3. Leg curl: also called leg curl, it mainly exercises the muscle groups behind the legs, targeting the thighs, but it can also exercise the buttocks. Leg lift: Mainly based on the figure, the borrowing force of the arm and lower back muscles is relatively reduced, and it is best to use this action when the gym is not fully configured.

4. Lunge squat: This action is very suitable for people who are forging and refining at home. Lunge squats are a great way to exercise the thigh muscles, and glute muscles, and if there is a barbell, it can be used as a weight.

Lunge squat: After taking a lunge, bend the knee joint to sink the body, and the knee joints of both legs are 90 degrees before resuming the lunge state, and then take the leg behind to form a lunge again, so as to walk some distance again.

5. Crab step: This action is definitely useless, although it doesn't look good, but it can be a good exercise for your humerus and help your legs to exert force. Crab Step Action:

Squat with your feet shoulder-width apart, lean forward, clench your hands into fists, keep your upper body stable and take a step to the side as much as possible, then lift the other leg and retract it, don't drag it on the ground, walk to the side and then walk back into a group.

6. Barbell squat: Everyone is familiar with this action, but it is also a relatively difficult action to master, because there are many details to pay attention to. This action is also the best action to exercise the leg muscles and hip muscles.

Barbell squat action: When squatting, the knee is greater than 90 degrees to exercise the quadriceps muscles in the front of the thigh, and the knee is less than 90 degrees when squatting, which is to exercise the buttocks and biceps femoris at the back of the thigh.

3.Jogging.

Leg training is a goal for many people, as having toned legs not only improves the beauty of the body but also strengthens and stamina the body. However, many people don't know how to exercise leg muscles scientifically and effectively. Here are five scientifically effective leg exercises.

4.Jumping mega swim scrambled rope.

1.Squats.

Running works the muscles in the front and back of the legs, while also improving heart and lung fitness. The correct running posture is to stand, then take a step forward, shift the weight of your body to your front foot, and then use the balls of your feet and toes to propel your body forward.

Leg training is a goal for many people, as having toned legs not only improves the beauty of the body but also strengthens and stamina the body. However, many people don't know how to train their leg muscles scientifically and effectively. Here are five scientifically effective leg exercises.