Compared to boys, girls’ legs are weaker, so girls should pay more attention to training their legs. Leg training is mainly divided into equipment training and non-equipment training. Many girls think that equipment training may cause injuries, so we can do more non-equipment training. So do you know what methods are available for girls to shape their legs without equipment? Let’s go take a look below!
Action 1 : Squat and Knee Jump Exercise
After decomposing this movement, you can get the two basic movements of squat and knee jump. The movements are very simple, but there are two key points to pay attention to: First First, squat as low as possible to help stretch the body; second, when you stand up and jump up, you need to be quick, the faster the better, and when you lift your legs, your knees should reach your chest as much as possible.
Action 2: Deep side lunge exercise
This action challenges the flexibility and muscle strength of the human body. It is best to do some before this training Warm-up exercises for leg stretching will help you complete the movements. When completing this action, the human body's torso should remain straight and the core should be tightened.
The key points are: first, the legs need to be slightly wider than shoulder width when standing, and it is required to be in a lateral lunge posture; second, when pressing the legs forward, you must work downwards. The more pain, the more effective it is; third Third, when you stand up, you need to keep the back of your thighs tight so that you can exercise your buttocks.
Action Three : Gun squat exercise
This action may be a little difficult for people who have never been exposed to sports, but it doesn’t matter, practice makes perfect. This action challenges the leg muscles and also requires excellent flexibility. When entering the squat, you must maintain a good balance and don't fall to the ground.
When completing this action, first ensure that one leg can stand firmly, then straighten the other leg forward, and then slowly squat down. When squatting fully, the back of the thigh should be as close to the ground as possible, and then stand up slowly after reaching the target. This movement must be steady throughout the entire process.
Action 4: Lunge and Jump Exercise
This action is much easier than the previous one, and is somewhat similar to the lunge in school days. Leg press, but with the addition of jumping and changing legs, the difficulty can be increased by increasing the speed, and the same requirement is stability. This action can train leg strength and body coordination. The key points are: When lunging, you need to keep your knees bent at 90 degrees, and give the rear leg explosive power when switching legs to jump. If you find this action easier to master, you can increase the speed to increase the difficulty.