How to exercise leg muscles at home?

Standard posture diagram of squatting horse step:

Squatting steps are generally divided into three stages: standing firm, standing solid, and standing empty. Regular exercise squatting can not only strengthen the body, but also play a role in slimming legs. In fact, it is a test of human endurance for squatting horse steps, and it is difficult for people without stamina to persevere.

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

Squat action: the back is straight, the hip joint is lower than the knee joint, and the knee joint cannot exceed the toes, according to 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 exercise 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.

Simple'Stretching the inner thighs not only exercises the muscles, but also balances the whole body and adjusts the body contour. Below, I will share with you the method of exercising your thigh muscles at home, I hope it will be helpful to you!

Frog squat

Movement analysis: First open your legs outward, slightly wider than shoulder width, toes outward, and then slowly bend your knees and squat down (keep your upper body upright) until your thighs are parallel to the ground, hold for 2 seconds, and then stand straight. Repeat this movement for a set of 10 reps for a total of 4 sets.

Squat with the ball

Action analysis: Feet shoulder-width apart, clamp a ball with a radius of about 10 cm (or tie a knot with a bath towel instead) between your legs above your knees, keep it stable, squat slowly, clamp the ball firmly on the inner thighs, hold for 2 seconds and then restore. Repeat this movement for a set of 10 reps for a total of 4 sets.

Hold the ball on the inner thigh

Action analysis: Take out the yoga mat and lie on the mat, bend your knees, put the ball (or pillow, mineral water bottle) on the inner thigh, use the strength of your thigh to squeeze the ball, hold for 30 seconds, and then relax for 10 seconds. Do it 40 times a day.

Scissor legs

Movement analysis: Lie on the ground, legs straight, hands in the pelvis. Lift your legs up, perpendicular to the ground, and keep your toes straight.

Keeping your upper body still, slowly open your legs to the sides in a V-shape, hold for a few seconds, then slowly bring them together, then cross them. Repeat the exercise 20 times, this movement can not only reduce the fat on the inner thighs but also strengthen the abdominal muscles. If you tie a bungee cord to each foot and pull it to the sides, increase the resistance, the effect is better.

The steps to exercise your leg muscles at home are as follows:

1. Squat and jump.

Squatting and jumping has a very good effect on the leg muscles.

Before squatting and jumping, we need to do a warm-up activity for the leg muscles. The method is also very simple, we can do the squat activity first, without jumping. As the leg muscles relax, we can combine the squats, rises and jumps.

2. One-legged squatting exercises.

Squatting on one leg can be a good exercise of lower limb strength and our body balance, and the requirements for our lower limb strength are also quite high.

When doing a one-legged squat, our hands can be spread out in a large shape to the sides of the body, or we can stretch out in front of the body in a "zombie" shape, which can help our body maintain balance.

When doing squats and stand-ups, the waist should be kept as straight as possible, which can not only increase the difficulty of squatting on one leg, but also increase the stability of the body and protect the waist.

3. Frog jumping. Compared with squatting and jumping, frog jumping has a more obvious effect on our calf muscles, because it not only needs our body to vacate, but also needs us to have a forward force. From this point of view, it has higher requirements for the comprehensive ability of the leg muscles.

4. Stride and run.

Try to take as big strides as possible while running. Compared with jogging, striding requires a higher comprehensive ability of the leg muscles. In this way, you can mobilize every muscle in your legs and exercise the endurance of your leg muscles.

5. High elastic legs.

It mainly improves the muscle strength of the thighs, which is the content of general sprinting, and at the same time can reduce the height of leg lifts, speed up the frequency, and the frequency of practice is also good.