How to practice leg training with bare hands without equipment?

You can do arm and toe movements, tree standing, etc., and the tree pose can maintain ten breaths at a time, and you can achieve the effect of leg training if you insist on doing it.

Jogging. Because running works very well on the legs, and you don't need to use any gym equipment.

Leg raises are a very good choice, even without equipment, so that the leg muscles can be well exercised, making the leg muscles look very tight.

The front leg is mainly used to exercise the front side of our core: including the rectus abdominis muscle, internal and external oblique muscles of the spine, and the iliopsoas muscle, rectus femoris muscle and so on in the hip joint.

Hanging leg raises, hanging leg raisings require us to have sufficient grip and shoulder blade stability.

Five ways to exercise calf muscles.

The shape and function of the calf have a very important relationship with the muscles on the back side of the calf, so to change the shape of the calf and effectively improve the function, the main thing is to make the calf muscles be exercised, and the method of exercise can be taken

1. Walk on the tip of your heel on the ground.

2. Skipping rope with heels not touching the ground.

3. Do a continuous upward bounce in the bunker.

4. Walk on pointe with weight on the shoulder.

5. Bounce on the spot with a weight on the shoulder.

Gradually increase the density, intensity, and fatigue with each workout. As long as you persevere, you can not only run fast and jump high, but also make your calves have a toned form.

You can do bench presses, pull-ups, squats, sit-ups, diamond push-ups, these movements can train strong legs.

If you don't have equipment, if you want to practice strong legs with your bare hands, then do these yoga exercises for the legs, such as: small left and right jumps, hook leg jumps, jumping jacks, squats, half squats, supine bicycles, left and right side lying up and down leg raises, left and right side oblique back kicks, left and right side front leg lifts, and other exercises, these are very effective exercises to strengthen leg strength, and can also shape the perfect curve of the thighs for a long time.

The first freehand training movement, this stretching of the legs, when stretching like this, the legs must be straightened, so that they are particularly strong and have a sense of strength, and the second movement of the legs is this weight-bearing training, which can create a very perfect leg muscle.

In the absence of machinery, there are several ways to exercise your legs. First of all, we can go running, if you can stick to it every day, your legs will definitely be quite strong, and the muscles in your legs will be stronger.

On the other hand, we can do a bouncing, after all, bouncing can allow you to fully exert your leg strength, and you can also get a full workout. We can do a stair jump at home, after all, you can skip four or five steps of stairs, which will also give your legs a full exercise. <>

At the same time, you can also do this golden rooster independently, after all, if one leg rises and falls, it can also allow you to do a good leg exercise. It is also possible to carry a carry, we can carry something, do a mountain climb, these can also add more weight to our legs, so as to achieve a training effect.

The last one is kicking and bounce, which can make your legs an effective training and make your legs more flexible.

That's jogging, of course. In fact, the purpose of leg training is nothing more than to shorten the time and let the desired effect be shown as soon as possible. Although it can be formed quickly, it can still damage the legs. The best way to do this is to train your legs without equipment – jogging!

Of course, when jogging, you also need to have a way to do it. For example, after jogging for a period of time, accelerate the run, which will make the leg muscles contract as soon as possible, so as to achieve the effect of leg training.

There is also a squat, which can also quickly shape the legs. However, this method has high requirements for physical fitness, after all, people who have experienced squats know that although this method works very well, it is very tiring.

But no matter how you train your legs, it's important to be able to stick to them. If you can't do it consistently, even with the equipment, it won't have a significant effect. And while exercising your legs, you also need to control your diet.

The best results can only be achieved if a reasonable combination of fitness and diet is achieved.

Single-leg squats and frog jumps are carried out in appropriate groups according to their physical fitness, for example, a group of single-leg squats 5 times to change legs, and the next group is carried out every 3 minutes 3 sets of exercises a day at dusk Evening exercise is the most suitable for a person's day, and the effect will be good.

Squats: Beginners can do freehand squats first, then wall one-legged squats, and finally single-leg squats.

If you can do more than 30 freehand squats at a time, you can do a wall one-leg squat, and if you can do more than 10 wall one-leg squats, and your balance is improved, you can do a one-leg squat.

Squat action process:

Tiptoe out, 11:05 direction. Tuck your abdomen and chest, keep your back straight, go down to your thighs parallel to the ground or your knees slightly less than 90 degrees, lift your other leg off the ground (don't lift your feet for freehand squats), and go up to your knees slightly flexed, not overextended.

Squat workout method:

Do 3 to 8 sets of 10 or more, with a 1-minute break between sets.

Squats, squat jumps, lunge walks, static lunge leg presses.

You can also carry weights if you feel the need. You can hold dumbbells or other equipment in your hands.