1. Wide squat
This action is commonly used in our self-esteem training, and it is also what we call a long-distance squat. When we do this training, we will naturally separate our legs, the leg distance will be slightly opened, and we will slowly squat. When doing squats, you should slow down and try your best to keep your body in the lowest position, so as to effectively carry out this training.
2. Hip bridge
When we train our legs, the lower limbs are our key training objects. There are many muscle groups hidden in our lower limbs, so we should train our lower limbs at different stages and choose different training methods for different parts, which will help our legs to get unified exercise and make our legs more solid.
Some people are no strangers to detours. On the basis of some familiarity, try to standardize the action. When bridging to the top position, it will stay in the air for a period of time and make a contraction action in the air, which makes us obviously feel that the lower limbs have been exerting force continuously.
3. One-legged gluteal bridge
After doing the hip bridge above, we will add some difficulty on the basis of bridging and change the action that two legs can complete into one leg. When we do this, we will straighten one leg and lift it.
Then our bodies are slightly bent to form the shape of an arch bridge. When our bodies reach the top, we will keep our bodies in a straight line and alternate one-leg bypass training.
Jump up the steps
Going up the steps is a warm-up exercise that we often choose when running. We need to find a step and jump up. This action is a great test of our explosive power, and we need to reserve strength when squatting.
Then try to jump up, so as to achieve the best effect of training. While training the leg muscles, it also trains the explosive power of the leg.
Squat and jump
Exercises to strengthen leg muscle strength and ankle strength. Open your feet left and right, keep your toes parallel, bend your knees or squat down, and naturally swing your arms back. Then quickly stretch your legs, so that the three joints of hip, knee and ankle are fully straightened, and at the same time, your arm swings forward quickly and forcefully. Finally, the toes were pushed off the ground and jumped up. When landing, the forefoot hits the ground, the knee is cushioned, and then jumps up. Every exercise 15 ~ 20 times, repeating 3 ~ 4 groups.
6. One-leg exchange jump
Exercises to strengthen calves, soles and ankles. Upper body upright, knees straight, feet jumping alternately. When jumping, you mainly use the strength of your ankle and jump quickly with your forefoot. When you leave the ground, your feet are straight and your toes are down. When jumping in place, you can specify the jumping time (30 seconds ~ 1 minute) or the number of jumps (30 ~ 60 times). You can specify the jumping distance (20 ~ 30m) when jumping in progress. Repeat the above exercises 2 ~ 3 groups.
7. Jump back game
Exercises to develop thigh muscles and hip strength. The feet are separated into a semi-squat posture, the upper body leans forward slightly, and the arms are in a ready posture behind the body. Kick hard and straighten your hips, knees and ankles completely. At the same time, the arm swings forward quickly and the body jumps forward and upward. Then you put your feet on the ground, knees on the ground, arms in a ready position. Continue for 5 ~ 7 times and repeat 3 ~ 4 groups.
8. Front dumbbell lunge
Hold a dumbbell in each upright hand, lunge forward with your back straight and squat down at the same time. When squatting, keep your waist straight, control and return to the starting position, and repeat the above actions.
9. Sit and squat after dumbbells
Stand with a dumbbell in each hand and put your hind legs on the bench. Squat backward until the control is parallel to the ground, return to the initial state, and repeat the above actions.