In fitness movements, each movement has a different function. For example, some movements train the legs, and some movements train the chest. There are many moves for a person to train their legs, but many people don’t know what the fitness moves are for training their legs. Of course, some people still know. So, what are the best leg-building exercises? Let’s find out together below!
Squat with bare hands
Exercise method: Stand with your hands straight as shown in the picture. Spread your legs apart, keeping your knees slightly bent. Squat down until your knees are bent at a right angle. Keeping your back straight, move your hips back, keeping your knees slightly bent as you return.
The training volume is recommended to be 4 groups x 25 times.
Lunges and squats
A representative movement for leg exercise. Most women like to do this movement. Men generally don’t do this exercise very much when doing squats, but today we are talking about freehand exercises, so we need to add scissors and spans together.
Exercise method: Place your hands on the sides, stand with your feet side by side, and take a big step forward with your right foot first. Then, slowly squat down, bend your right knee forward, and straighten your left leg slightly.
Action process: When squatting to the lowest position, straighten both legs upward at the same time, retract the left foot forward, and stand closer to the right foot. Then, take a big step forward with your left foot and squat. Repeat.
Training points: If you stand up to three-quarters of the squat or when you are about to straighten for a short distance, you mainly use the quadriceps to contract forcefully. This action can also be done as a scissor squat on the spot, with the left and right feet alternately practiced.
The recommended amount of training is 4 groups x 15 times for the left and right legs.
Squat jump
The jump squat is a squat movement with a jumping movement added to increase the intensity of exercise.
Exercise method: Jump squats are counted as 3 jumps. The squat posture is the same, and the starting position is sitting. Jump once, jump twiceSit higher than the preparation position, and sit at the same height as the preparation position for the last time.
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