When we train, there are many training movements, and of course some of them are very good. Among the training movements, some movements are free-hand training, and some movements are equipment training. Some people still know what free-hand leg training is. So, what are the freehand leg training exercises? Let’s take a look at some training moves.
Body weight back lunge
1. Stand upright, hold your waist with both hands, lift your chest and abdomen, and look forward. This is the starting position of the movement.
2. Step one leg backward, bend both knees to lower the body, and inhale at the same time. Until the knee of the hind leg is almost touching the ground.
3. Stay at the bottom for a moment, then use the heel of your front foot to push your body back to the starting position and exhale at the same time.
4. Repeat the above actions on the other side, alternating legs to the recommended number of times. Pay attention to keeping your upper body straight throughout the entire movement.
Body weight squat
1. Stand upright, with your feet shoulder-width apart and your hands interlaced behind your head. This is the starting position of the movement.
2. Bend your knees, keep your back straight, sit your hips back, squat down, and inhale at the same time. Until your thighs are parallel to the ground.
3. Then stand up and return to the starting position while exhaling.
4. The above is a complete action, repeat the action to the recommended number of times.
pointLeg squat
1. Stand upright, take one step forward with one leg, bend both knees, and lower your body into a lunge squat. This is the starting position of the movement.
2. Use the heel of your front leg to exert force, jump upward slightly, change the position of your legs at the same time, and do a lunge squat down again. Pay attention to the front knee not exceeding the toes when squatting.
3. Repeat the above movements alternately with both legs to the recommended number of times.
Put your hands against the wall and stretch your calves
1. Stand facing a wall, keeping a few feet away from it. Adjust your posture and step one foot forward.
2. Lean forward against the wall, supporting the wall with your hands so that your heels, hips and head are in a straight line.
3. Try to keep your back heel flat on the ground. Hold for 10 to 20 seconds, then repeat with the other foot.
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