How to exercise the lower limbs at home, without a barbell

The barbell can be DIY, find 2 empty mineral water or similar water bottles to fill the water, use 250ml at the beginning of the exercise, and find 500ml in the future, so that it can be flexibly adjusted and does not cost, and the most important thing is that there is no weight in the barbell, only lose fat and do not add muscle.

Personal experience is for reference only; The angle between the size and leg of the wall and the back of the wall is from 160 degrees to 120 degrees to 90 degrees, and each angle is about 15-20 according to your physique, if it is good, and the leg strength is too poor, measure the strength of the thighs.

To tell you something practical Actually, it's very simple Professional knows that if you want to slim your legs, you press your legs every day If you want to add strength, you can do a semi-squat in a big squat If you want to add a bounce, there is nothing better than a single-legged straight jump (this is more than the degree of training the key) Okay, I wish you success +uha!

There are these ways to exercise the lower limbs without a barbell at home:

1. Do squat exercises in place.

Exercise until your legs are sore, and exercise multiple sets in a row.

2. Jogging practice at home.

Jogging in circles around the open at home.

3. Leg press exercises.

Place your legs higher than your waist and bring your body closer to your legs.

The exercise of the lower limbs at home is characterized by the need for a small field and moderate exercise intensity.

Exercise requires consistency to be effective.

All it takes is a pair of dumbbells, a systematic exercise plan, and perseverance to succeed. You are a beginner, arrange a beginner fitness plan for you, and there will be unexpected results after a few months of perseverance, and I wish you an ideal body as soon as possible.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets (5) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) Push-up Curls: 8-12RM (times) x3 sets (5) Standing Dumbbell Hammer Curl 8-12RM (times) x3 sets (6) Seated Dumbbell Alternate Curls: 8-12rm (times) x3 sets Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets (2) Dumbbell lunge squat 8-10rm x3 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x3 (5) dumbbell side press 10-12rm (times) x3 (6) dumbbell front flat press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [choose as a satisfactory answer], give a [agree] to express encouragement. Thank you.

This is a bouncing practice.

1) Jump high and bounce fast, get up fast, and land fast! It's faster than others to get up again, and it's more suitable for grabbing rebounds!

Effective method: Set aside time to jump rope and rabbit jump two to three times a day. About 10 minutes each time!

Bunny Jump: Squat, hands behind the back, toes on the ground, heels up and jump!

2) Jump high and long time in the air: for backward shots! It's not very practical to do moves in the air, but it's not very practical to grab rebounds!

Effective method: Frog jump, when walking, point your toes and walk, heels up! Practice for about half an hour every day!

In this way, you can train the strength on the ankles, and at the same time train the strength on the feet and legs, if you want to be empty, you have to do push-ups, sit-ups, and train the strength of the abdominal muscles and waist!

3) Jump up and touch the rebound under the basket! Jump on the spot 10 times The group requires each jump to follow the second jump There can be no gaps and drags! Jump a set of low dives for 50 meters and sprint with all your might! Do more than 10 sets in a row, divided into morning and afternoon time slots, and do it twice a day!

There is no need to tie any weights to your calves during this time! Once you've gotten used to it, start tying sandbags on the fifth day. The weight is from light to heavy, 3kg4kg can be tied to a sandbag and continue to practice jumping on the spot according to the morning and afternoon time slots!

The practice method remains the same: still a group of 10, 10 sets at a time! In the first week, you have to have the last 2 days tied to the sandbag, and the remaining 5 days can be jumped without weights!

In the second week, you have to tie a sandbag for the first 5 days! By the last 2 days you remove the punching bag!

I did this, it's been almost 2 months, and the last holiday started, and it worked well. I, at the beginning, was almost 10 centimeters away from the rebound, but now I can go up half a palm over the rebound. But no matter what the method is, the important thing is to persevere, and perseverance will have results.

Squats Do a few hundred more squats a day and jogging is fine.