Legs How to train strength, there are many training movements. Of course, in leg strength training, there are many things to pay attention to when training leg strength. Are there any training exercises for leg strength? Is there anyone who knows what training exercises there are. So, what are the 9 movements for leg strength training? Let’s find out together below!
1. Wide Squat
This action is commonly used in our body weight training The movement we are talking about is also what we call a wide stance squat. When we perform this training, we should naturally separate our legs, open the distance between the legs slightly, and slowly perform the squat movement. When performing the deep squat movement, we should Slow down our speed and try to ensure that our body squats to the lowest position, so that we can effectively carry out this training.
2. Glute Bridge
When we perform leg training, the lower limbs are our focus training target. There are many muscle groups hidden in our lower limbs, so we need to Conduct different stages of training for the lower limbs, and choose different training methods for different parts. This will help our legs to be evenly exercised, which will make our legs stronger.
Some people are no strangers to the bridge-building movement. On the basis of some familiarity, we try to standardize the movements. When the bridge reaches the top position, we will stop the body in the air for a period of time and perform a contraction in the air. , we can clearly feel that the lower limbs are continuously exerting force.
3. Single-leg glute bridge
After performing the above movements of glute bridge, we will add some difficulty on top of the bridge and replace the movements that can be completed with both legs. Performed on one leg, we straighten and lift one of our legs when doing this action.
Then we bend our bodies slightly to form an arch bridge shape, keep our bodies in a straight line when we reach the top, and alternately complete the single-leg bridge training.
4. Jumping up steps
Jumping up steps is a warm-up exercise we often choose when running. We need to find a step and then jump up. This action It is a great test of our explosive power. We need to reserve our strength when squatting.
Then jump up with all your strength, so as to achieve the best effect of training. While training our leg muscles, we also train the explosive power of our legs.Use force.
5. Squat and jump
Exercises to strengthen leg muscle strength and ankle joint strength. Stand with your feet left and right, toes parallel, bend your knees to squat or half squat, and swing your arms back naturally. Then quickly stretch your legs to fully straighten the three joints of the hips, knees, and ankles. At the same time, swing your arms forward quickly and forcefully. Finally, use your toes to kick off the ground and jump up. When landing, use the balls of your front feet to bend your knees for cushioning, and then Jump up again. Perform each exercise 15 to 20 times and repeat 3 to 4 groups.
6. One-leg exchange jump
Exercises to strengthen the strength of the calves, soles of feet and ankle joints. Keep your upper body upright, straighten your knees, and jump up with your feet alternately. When jumping, you mainly use the strength of the ankle joint to quickly push off the ground with the forefoot. When leaving the ground, the feet are straight and the toes are pointed downward. When jumping in place, you can specify the jumping time (30 seconds to 1 minute) or the number of jumps (30 to 60 times). When jumping while traveling, the distance of the jump can be specified (20 to 30 meters). Repeat the above exercises for 2 to 3 groups.
7. Frog Jump
An exercise to develop thigh muscles and hip joint strength. Spread your feet into a half-squat position, lean your upper body slightly forward, and place your arms behind your body in a ready position. Push and stretch both legs hard to fully straighten the hip, knee, and ankle joints. At the same time, swing the arms forward quickly, jump forward and upward, then land with the soles of the feet and bend the knees for cushioning, and put the arms into a ready position. Perform 5 to 7 times in a row and repeat for 3 to 4 groups.
8. Front dumbbell lunge
Stand upright with a dumbbell in each hand, straighten your back and lunge forward while squatting, keeping your waist straight while squatting Return to the starting position with direct control, and repeat the above actions
9. Dumbbell back squat
Stand with a dumbbell in each hand and place your back legs on the bench. Squat back until it is parallel to the ground, return the control to the initial state, and repeat the above actions