People with strong legs live long, what leg exercises make you walk strongly?

Among the limbs, the legs are stronger and have more complex functions than the upper limbs, and in addition to motor function, the strength of the legs in many times means more aspects of healthFor example, in fitness, there are leg exercises that can promote the secretion of testosterin, thereby improving sexual function.

There are many ways to train legs, and there are many ways that we don't have to go to the gym to achieve the purpose of leg training. For example, some simple movements can allow us to achieve the purpose of leg training, so that "people with strong legs live longer".

The first movement is to squat against the wall. This movement is somewhat similar to the zama step, but it is more relaxed than the serious horse step. The main essentials of squatting against a wall are:

Stand with your back against the wall, take a big step forward with your feet, slide your back against the wall, and bend your knees until your thighs are parallel to the ground and at 90 degrees to your upper body. Hold for 60 seconds. To maintain balance, you can put your arms against the wall.

As you progress through the exercise, you can set a goal of doing 3 reps per set.

But usually in the office, squatting against the wall is a bit grandiose, so we can do leg exercises in a different way. After all, we don't exercise leg strength for bodybuilding, just for health. Then we can try the way of backbending the legs.

Only one square meter of space is required for this action, and an office chair is sufficient.

Specific actions:Stand behind the chair with your hands on the chair, bend your right leg and try to reach your hip with your right heel. Hold for a moment, then slowly tuck your foot into the starting position.

Repeat 10 times, then repeat with different legs. Do 30 reps for each leg. To add to the challenge, you can also carry a weight of 1 kg.

Stand behind the chair with your hands on the chair, bend your right leg and try to reach your hip with your right heel. Hold for a moment, then slowly tuck your foot into the starting position. Repeat 10 times, then repeat with different legs.

Do 30 reps for each leg.

Find a step, step your right foot on the step, pay attention to the heel not dangling, concentrate the weight on the right foot, and then step the toes of the left foot on the step, hold on for about 5 seconds, then drop the left foot back to the ground, repeat this 10 times, and then do the same action on the opposite side, also 10 times.

Kneeling push-ups, single-leg alternate leg raises, kneeling push-ups, single-leg knee bend leg raises, and weight-bearing lunge squats can all exercise the legs.

The strength of the legs can protect your knees, and can ensure that many organs in your upper limbs are good for the body.

Leg movements can be practiced by often climbing buildings or mountains, kicking legs in a certain amount, and running regularly, cycling, etc.

Squat, a very simple movement, can be done on any occasion, convenient and easy to learn, exercise the body.

This is too much, and you can exercise the muscles of your legs by squats regularly, but you better go to the gym to train your legs.

Find a step and step your right foot onto the step, then place the toe of your left foot on the step for 5 seconds before dropping your left foot back to the ground.

1. Dry clean the legs to promote blood circulation and remove blood stasis.

Wrap one thigh with both hands and massage slightly hard from the thigh down to the ankle, then from the ankle to the base of the thigh, and massage the other leg in the same way, repeating 10 20 times.

2. Rub the legs and stomachs to strengthen the tendons and replenish the deficiency.

There is an acupuncture point on the calf called Chengshan acupoint, massage this acupoint has the effect of relieving fatigue, you can press this acupoint when rubbing the calf, generally 1-2 times a day, about 10 minutes each time, with a slight feeling of soreness. Or use the palms of both hands to clamp the calf, rotate and knead, knead 20 30 times on each side for a section, a total of 6 knots.

3. Throw the calves to exercise balance.

Hold on to the wall or a firm tree trunk, fix one leg, lift the other leg at a certain angle (it is advisable to maintain balance on the body), draw circles in the air, do the restoration, rest a little, and then change the legs, 5-6 times in the morning and evening.

4. Rub your knees to strengthen your joints.

Put your feet together, bend your knees and squat slightly, put your hands on your knees, and use your knees to drive your legs to turn clockwise 10 times, then 10 times counterclockwise, 1-2 times a day. Rotate as much as you can each time, so that your legs go from bending to straight, and then from stretching to bending, and each time you reach the limit.

5. Wrench the toes, strengthen the spleen and stomach.

Sit upright, keep your legs straight, bow your head, bend your body forward, and wrench your toes 20 30 times with both hands.

6. Rub your feet to promote metabolism.

As the saying goes, "if you want the old man to be safe, the spring is always warm", and rubbing the spring acupoint is "rubbing the heart of the feet". The Yongquan point is located at the bottom of the foot, at the intersection of the anterior 1 3 and the back 2 3 of the finger suture of the toe and the line of the heel. The specific method is to rub the palms of both hands hot, use the thumb from the heel to the Yongquan point to do repeated back and forth pushing, or gently pat with the palm of the hand, so that the feet feel hot.

In the right space, squat movements in an orderly manner can exercise the leg and knee joints.

We can pat and slap our legs every day. Do a high leg raise so that your legs are strong.

Squatting is a way to work your leg muscles.

Practicing dozens of kicks a day is good for your health.

If you have time, try to go out for a walk as much as possible, and walk more so that you can walk vigorously.

Practice Zama steps at home every day, and long-term persistence will be effective.

If we can go out for a walk, we can exercise our legs.

You can go out and exercise more, do simple leg lifts, leg stretching exercises.

50 squats a day.

You can also do tai chi and jogging.