In training movements, the training position of each movement is different. There are many leg exercises for how a person can train their legs, but many people don’t know what the leg exercises are for calisthenics. Of course, some people do. So, what are the best calisthenics leg exercises? Let’s take a look at the actions 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 deeply 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 recommended training volume is 4 groups x 25 times
Lunges and squats
Legs exercise It is a representative action, and most women like to do this action. Men generally don’t do this movement very much when doing squats, but today we are talking about freehand exercise, so we need to add scissors and span to do it 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, straighten your left leg slightly and sink it.
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 training volume is recommended to be 4 sets x 15 times for the left and right legs respectively
Squat jumps
Jump squats are based on the squat movement and add jump movements to improve the performance of the squat. Exercise intensity.
Exercise method: Jump squats are counted as 3 jumps. The squat posture is the same, and the starting position is sitting. Jump once, twice higher than the preparation position, and for the last time sit at the same height as the preparation position.