The following leg training is formulated by Mathew Forzaia, a fitness expert in new york and founder of Forzag Fitness, and is divided into three leg training programs, *** 15 movements. As long as you have a yoga mat space and some weight-bearing gadgets, you can finish the leg training day at home!
Home leg muscle strength training collection: 15 strokes 3 groups of training plans The principle behind the training plan The following routine training mainly consists of squats, hard lifts, lunges and other movements and their variants. The main target muscles for training are hip, posterior thigh and quadriceps femoris. Exercise your legs in an all-round way.
Because our movement direction is not single, it is very important to train muscles in many directions. Compound training can exercise muscles in multiple parts at the same time, thus saving time and burning more calories. By carrying loads, resistance bands and self-weight, you can enhance your strength and flexibility to support your sports and daily activities.
Forzaia suggests doing leg muscle strength training 2-3 times a week, and setting aside time for muscle recovery. Generally speaking, a set of routine leg training can get the maximum benefit in about 4-6 weeks. You can adjust the frequency and weight according to the situation to continue to strengthen muscles.
The weight-bearing leg training tools for the following actions can be dumbbells, kettles, barbells, kettles, bottled laundry detergent, mops and other heavy objects.
1. glass squat: 3 groups, each group 12 times.
Target muscle groups: quadriceps femoris and gluteus. Steps: put the heavy object on your chest, stand your feet outside the width of your hips, and squat backwards like sitting in a chair. Keep your chest out, focus on your hips and knees, squeeze your hips and push your weight to your heels. Then go back to the standing position.
2. Swing leg lunge: 3 groups, each group has one leg 10 times.
Target muscle groups: gluteus muscle, hamstring muscle and calf (adding the core of balance and stability at the same time) Steps: put the weight on the chest, lunge forward with the right foot, put the weight on the heel of the right foot, keep the left foot stable, and bend the knee 90 degrees as much as possible. As soon as the heel is pushed to stand up, immediately make a reverse lunge with the right foot backward. Before and after 1 time, after 1 time, change the other leg.
3. Romanian hard lift: 3 groups, each group 12 times.
Target muscle groups: thigh muscles, gluteus muscles, core, upper back step: stand under your hips with your feet and hang down naturally with your hands holding barbells or mops. Then bend your knees slightly and push your hips back until the back of your thighs feel tight, so that your body is parallel to the ground. The barbell will be put down along your legs without landing, while keeping your core stable, your spine neutral and your shoulder blades closed. Push your hips forward and stand again.
4. Climbing stairs with load: 3 groups with one leg, each group 10 times.
Target muscle groups: gluteal muscles and posterior thigh muscles (calf, core and lower back muscles are also involved in training) Steps: Find a stool, box or step that can be stepped on, which needs to have a certain height. Put the weight on your chest, lift your right foot on the steps, keep your chest upright, push your right heel vertically to the ground with your right calf, and then stand on the steps with your other foot. Return your feet to the starting position respectively.
5. Bearing bridge: 3 groups, each group 12 times.
Target muscle groups: gluteal muscle, posterior thigh muscle, gluteal adductor muscle, core muscle and abdominal oblique muscle. Steps: Lie on your back with your feet flat on the ground, and bend your knees until your fingertips can touch your heels. Put dumbbells, kettlebells or other heavy objects in front of your hips. Keep the core stable, tighten your hips, push your heels and lift your hips until your shoulders, hips and knees are in a straight line. Then slowly lower your hips back to the ground.
Self-weight leg training can exercise muscle strength, muscle endurance, and gain muscle with your own weight, which is very helpful to increase stability and activity.
1. Squat jump: 3 groups, each group 10 times.
Target muscle groups: quadriceps femoris, posterior femoris, core and lower back steps: when standing, feet are slightly wider than hips, and hips are like sitting in a chair. Keep your chest out, focusing on your hips and knees. Stand or jump with the heel down (jumping can increase strength and burn more calories), return to the squat position and continue the next time.
2. Bridge type: 3 groups, each group 12 times.
Target muscle groups: gluteal muscle, posterior thigh muscle, gluteal adductor muscle, core muscle and abdominal oblique muscle. Steps: Lie on your back with your feet flat on the ground, and bend your knees until your fingertips can touch your heels. Keep the core stable, tighten your hips, push your heels and lift your hips until your shoulders, hips and knees are in a straight line. Then slowly lower your hips back to the ground.
3. Reverse lunge or jumping lunge: 3 groups, each with one leg 10 times.
Target muscle groups: quadriceps femoris, gluteus muscle, posterior thigh muscle, calf, core and hip joint. Steps: Starting from the standing position, the left foot lunges back, the right foot is flat on the ground, the right calf is vertical to the ground, and the knees of both feet are bent at 90 degrees as far as possible. Keep your chest out. Push your left heel forward and change your right foot immediately. Say it again.
If you do jumping lunge, please bounce quickly when your feet are at 90 degrees, switch your feet in the air and control the ground. Jumping lunges can increase cardiovascular and stability.
4. One-leg hard lifting: 3 groups, each group has one leg 10 times.
Target muscle groups: quadriceps femoris, gluteus muscle, posterior thigh muscle, calf, core and hip joint. Steps: Start by standing on the ground with one foot on your left foot. The left knee is slightly bent, the right foot is pushed back, and the arm is extended forward, focusing on keeping the hips and shoulders in line. Bend your back ankle and press your heel against the wall behind you. Clamping the buttocks drives the right leg back to the initial position of standing on one foot.
5. Stair climbing: 3 groups with one leg, each group 10 times.
Target muscles: gluteal muscles, hamstring muscles, calves and core steps: find a stool, box or steps that can be stepped on, which needs a certain height. Lift your right foot on the steps, hold your chest out, push your right heel vertically to the ground with your right calf, and then stand on the steps with your other foot. Return your feet to the starting position respectively. If you can't find anything to step on, you can start from the kneeling position, stand up with your right foot step forward, and then return to the kneeling position. (See a hint in the movie "Climbing the stairs with load" above. )
Resistance band leg training resistance band is especially useful for beginners of muscle strength training or people recovering from injuries. Please choose the resistance zone that suits you according to your own strength and ability.
1. resistance band stride: 3 groups, each group 10 times.
Target muscle groups: gluteus, gluteus flexor, calf and quadriceps femoris. Steps: put the resistance band under your knees, squat back on your hips, and keep your chest out. Your feet are outside your hips. Stick out your right foot and back off. Then change your left foot. Repeat. Reminder: If it is a resistance belt with small resistance, it can be placed at the ankle; Higher resistance should be placed above the ankle, because bringing resistance around the ankle may increase the burden on the knee and the risk of injury.
2. Squat with resistance band: 3 groups, each group 12 times.
Target muscles: gluteus, hip abductor and quadriceps femoris Steps: Place the resistance band above the knee. Stand with your feet outside the width of your hips and keep your hips back and down as if you were sitting in a chair. Keep your chest out and focus on your hips and knees. Squeeze your hips, push your weight to your heels, and then return to your standing position.
3. Romanian single-leg hard lift with resistance: 3 groups with one leg, each group 15 times.
Target muscle groups: gluteus muscle, posterior thigh muscle, buttocks, and core steps: starting from standing on the ground with one foot of the left foot, grab one end of the resistance band with both hands and put the other end under the sole of the left foot. The left knee is slightly bent, the right foot is pushed back, and the center of gravity is placed on the hips, shoulders and heels in a straight line. Then the hip is clamped to drive the right leg back to the initial position of standing on one foot.
4. Resistance live bridge: 3 groups, each group 15 times.
Target muscle groups: gluteal muscle, posterior thigh muscle, gluteal adductor muscle, core muscle and abdominal oblique muscle. Steps: Lie on your back, put your feet flat on the ground, bend your knees, and put the resistance band above your knees. Keep the core stable, tighten your hips, push your heels and lift your hips until your shoulders, hips and knees are in a straight line. When the hips are pushed to the top, both knees extend outward at the same time and then return to the original position, and then slowly lower the hips back to the ground.
5. Touchdown jump: 3 groups, each group 12 times (both sides alternate)
Target muscle groups: core, gluteus and legs. Steps: From the standing position, put the resistance band below the knee. Jump up and spread your feet to the outside of your hips, push your knees back and squat, and touch the ground with your left hand. Jump your feet back to the standing position, repeat the action, and touch the ground with your left and right hands in turn.