Circuit training method to strengthen leg muscle strength
Due to warm-up exercises, Cool-down exercises and exercises between training stations focus on leg muscle exercise. You don't need to add too many leg muscle-strengthening exercises to your circuit training schedule. If you have access to a weight bench and its attachments, you can add leg extensions, leg curls, leg presses, and any exercises supported by the machine.
Pedal exercises:
Pedal exercises work every muscle in your legs, and they also work the muscles in your glutes. To perform this exercise, you'll need a step—a stair board at the bottom of the stairs will do the job. However, it may be more convenient to purchase an aerobic step platform and have two sets of risers (30 to 35 cm high) underneath the platform (as it is easy to carry). You simply step up and down or run up and down the pedals, put one leg on the pedal, bring the other leg up with you, and then step one leg back down, followed by the other leg. , and then step up and down repeatedly in the above manner.
One-leg squat：
Single-leg squats work your glutes and lower calves while helping to improve your balance. Stand on the edge of the pedal with your right leg, the instep of your right foot on the right side of the edge of the pedal, and your left leg hanging outside the pedal. Draw in your abdomen, bend your right leg on the pedal from the knee, push your buttocks back, and keep your right heel close until your left heel touches the ground. Leading with your right heel rather than your toes, straighten your right leg on the pedal and repeat. During the second round, switch legs and perform the exercise.
The heels of both feet should be on the same horizontal line. And to prevent yourself from falling, you may need to hold on to something else (such as a railing).
Standing calf raise:
Standing calf raises exercise your calf muscles and shins and help improve your balance. Stand on the edge of a step aerobics platform, or if you have a step aerobics platform, place two sets of risers underneath the platform. Tuck your abdomen in, stand up straight, place your feet firmly on the pedals, and expose your heels beyond the edge of the pedals. Place your hands on a wall or solid object to maintain balance. Lift your heels a few inches above the edge of the pedals and stand on tiptoes. Maintain this position for a while, then lower your heels below the platform and feel the stretch in your calf muscles. Repeat the above movements, switching legs during the second round.
If you find it difficult to perform the exercise on one leg at first, you can perform the exercise on both legs at the same time. Same with a small amount of space. liftLift your left arm and right leg about 1 inch off the ground and stretch as far as possible. Maintain this position for a slow silent count of five, then return your arms and legs to their original positions. Repeat using your right arm and left leg. After completing a set of movements, change the position of lying on your side and continue practicing.
Squat:
Squats exercise your thighs and buttocks. You can place your hands on your waist, or you can hold dumbbells with your arms hanging by your sides (you can also extend your arms from in front of your torso or make fists inward on your chest to maintain balance, or place your hands above your head and swing (take a challenging pose), with your feet waist-width apart and your weight slightly back on your heels. Stand with your arms hanging at your sides, abdominals drawn in, shoulders squared, and sit back as if you were sitting in a chair. Lower as far as you can while keeping your upper body no more than a few inches forward. When you reach a point parallel to the floor, do not drop any further and do not let your knees go forward beyond your toes. When your hips are parallel to the floor, straighten your legs and return to your original standing position. At the top of the movement, keep your knees straight.
Lunge:
Arrow squats are very effective for training the buttocks, waist and thighs. Stand straight with your feet shoulder-width apart. Take a big step forward and plant your feet firmly on the ground. Keeping the front knee completely stable and the upper body absolutely vertical, lower the body straight down until the back knee almost touches the ground. Lift your body straight upwards, change steps, repeat the above actions, and keep changing steps.
Don't let your torso lean forward, and make sure your body weight is evenly distributed between your legs. Imagine a pole coming straight down the center of your torso, like a spindleThe carousel moves up and down, not back and forth. Remember, the bigger the steps you take, the more emphasis you put on your glutes and hamstrings; the smaller the steps you take, the more emphasis you put on your quadriceps. Finally, when you are in the squatting position, your knees should be at a 90-degree angle, and you should be able to see the tips of your shoes or toes.