10 best legs exercises in the body weight for the tissible legs (no need for equipment!) star-news.press/wp

Although training on low body strength seems synonymous with weights, you do not always need dumbbells, boilers, iron-or any equipment, for this issue-to get a strong exercise. In fact, you can build strength simply by performing body weight exercises.

The best part? Skipping the device means that you can do legs in body weight anywhere and at any time. Many say Tara Nicholas, NASM-CPTTraining in FHITING Room In New York City. “But body weight training is cheap, and you don’t really need a lot of space.”

Benefits of body weight exercises

Body weight exercises have several benefits that go beyond just a comfortable and comfortable exercise. For beginners, you have better control of lower body movements without you have a weight to lift around. Getting rid of balanced balance during stability exercises means that you can really focus on how your body moves and you have to do it to keep it fixed. “Body weight exercises help you contact how your body moves and any imbalances you may have on the side,” says Nicholas.

Through these stem exercises in these body weight, in particular, you can also avoid infection by strengthening weaker muscle groups, such as knee and shine strings. For those who do not like to do regular heart disease, such as running or cycling, study in International Journal of Exercise Sciences I found that body weight exercises also improve cardiovascular fitness. To get this interest, be sure to have a long time between groups and exercises to maintain the heart rate.

Body weight exercises can also build muscle mass. However, keep in mind that once you reach a certain point and adapt your body, you should add resistance or weights to progress. Finally, body weight exercises are also functional movements that involve multiple muscle groups. This means that it enhances the muscles that repeat activities in your daily life.

The best tips for training the leg muscles

Getting strong legs requires a fixed exercise program. To avoid injury and maximize exercise, follow these tips to train your leg muscles:

• Get your muscles to move through the warm -up routine from 5 to 10 minutes, consisting of activities such as walking, running in place, jumping, and arm circles.
• Ride the foam before or after exercises to increase blood flow to your muscles.
• After your exercise, cool with full body extensions to improve comprehensive flexibility.
• To increase the intensity of body weight exercises and challenge yourself, increase the number of repetitions or groups you do. You can also reduce rest time between groups or exercises.
• Merging some Plyometric movements, such as jumping or jumping, to increase strength, strength and endurance.
• Monitor excessive training signs, such as chronic muscle pain, muscle strains, or joint pain. Ensure that you are working on rest days in your weekly routine.

Prepare to reap all the reward exercises that must be provided? These movements that must be made from Nicholas are mixed to an exercise in body weight, and it is certain that your lower body is shaken after only one round.

Leg experiment is free of equipment

How to work: To heat, wrap foam cactus, gluten, calves, and back, then do 20 seconds who sits the squatting air, side stab wounds, and inch worms. Then, do each exercise in the body weight stem exercise for the proposed time. Performing the largest number of circuit rounds as you like.

What you will need: There is no required equipment

3 x 6 x 1 squat

A. Stand with a little wider feet than the width of the hip, the toes turned a little out and hands on both sides.

for. Inhaled, make again in the hips and bend the knees until they drop until the thighs become almost parallel or parallel to the floor, and move on three. Keep the chest up and prevent return from all over the movement.

Jim Hold the bottom of the squatting for six. Then, on the exhalation, press through the feet to straighten the legs and return to standing on one number.

Continue for 45 seconds.

amendment: If you can’t be shit down at the bottom of this low, then the descent is just as much as you can go comfortably. With your strength and flexibility improved (as this step requires both), you will be able to squatter further. You can also perform this squat with your back on the wall to give you some stability so that you can take this step without support.

Progress: If this step looks very easy, this squatting is by extending your legs and jumping from squatting.

Squatting

A. Stand with the foot of the hip on each other. Inhaling, sitting again in the hips and bending the knees to reduce in squatting.

for. Holding squatting position and keeping Core is involved, raising the left heels to perform the calf lifting. It returns below the left heels to the ground, then repeat the movement on the right side.

Continue rotation for 45 seconds.

amendment: If you are having difficulty keeping a good shape while lifting both heels in the continuous squat, lift one heel with all squatting. Ensure that you alternate the heel elevators with all the squatting.

Progress: To make this step more difficult, raise both heels at the same time as it is in squatting position.

Fetal hip extension

A. Start in a top position on the table on the floor with directly stacked hands under the shoulders, the knees are determined and stacked directly under the hips, and the width of the feet. Raise the right knee and foot slightly out of the ground to start.

for. Pull the right heels towards the back and lead the heels towards the ceiling, while ensuring that Core is involved and maintained the neutral spine.

Jim Lower right knee down to the ground without touching it.

Continue for 45 seconds. Switch the sides. Repeat.

amendment: If you are having difficulty entering this place on the ground or disturbing your knees, you can take this same step that stands and absorbs a stable surface to balance.

Progress: To make this exercise more difficult, perform five pulses between each complete movement.

Quad -depression hammer halalg

A. Start in a top position on the table on the floor with directly stacked hands under the shoulders, the knees are determined and stacked directly under the hips, and the width of the feet. Stretch the right leg directly and raise it to the hip to start.

for. The right leg holds in line with the hip, and the right knee bends to the heel in the direction of the right gluten.

Jim Give the right leg to the starting position, while keeping the leg at the height of the hip.

Continue for 45 seconds. Switch the sides. Repeat.

amendment: If you are having difficulty maintaining your balance with this step, keep your leg straight and hit it. With your balance and strength improves, you can advance your leg bend.

Progress: Use the ankle weighing an additional resistance to increase strength.

The quadruple fire

A. Start in a top position on the table on the floor with directly stacked hands under the shoulders, the knees are determined and stacked directly under the hips, and the width of the feet.

for. Keep the right knee bent, lift the right leg up and out to the side, and raise it to the hip height. Then, put it out to the starting position.

Continue for 45 seconds. Switch the sides. Repeat.

amendment: To make this step less challenging, take advantage of your aide instead of your hands for more support. You can also reduce the range that raises your leg to the side until your strength improves.

Progress: Use ankle weight or resistance on your knees to make this step more challenging.

A side rush balance

A. Stand with the feet together, and hands are installed in front of the chest.

for. Go to the right side with the right foot, knees and toes that indicate forward. He bent over the right knee and press the hips, while maintaining weight in the right heels and the right knee on the ankle.

Jim Press through the right foot to return to stand, then drive the right knee towards the chest while balancing on the left leg.

Continue for 45 seconds. Switch the sides. Repeat.

amendment: If you feel instability and need more support, do near a chair to balance yourself as needed. You can also put your foot down before lifting it backup for additional support.

Progress: To make this more difficult, increase speed or alternative legs to challenge your balance.

Squatting

A. Stand with a little wider feet than the width of the hip, the toes turned a little out and hands on both sides.

for. Inhaled, make again in the hips and bend the knees until they decrease until the thighs become almost parallel or parallel to the floor. Keep the chest up and prevent return from all over the movement.

Jim On exhale, explosive jumping, legs calendar. Quietly drop with curved knees, and down to squatting.

Continue for 30 seconds.

amendment: If you are struggling with this step, try to reduce your height or perform all other squatting.

Progress: To make this more difficult, and increase your rise. You can also turn this to a fold jump by lifting your knees while jumping.

Speed

A. Stand with the foot of the hip on one side and arms on both sides. The weight turned to the left foot, then press the left foot and jump to the right, and quietly landed on the right leg with the left foot swinging. Weapons can swing naturally.

for. He quickly pushed off the right foot to jump to the left, quietly fell on the left leg with the right foot swinging behind the left leg.

Keep rotating for 30 seconds.

amendment: If this step is very difficult, then continue on a stable surface for more stability. You can also enter this step instead of jumping side by side.

Progress: To challenge yourself, increase the distance you jump to each side, or pick up speed.

One leg rdl

A. Stand with the foot of the hip on one side and arms on both sides. The weight has turned into the right leg, maintaining a slight curve in the knee, lifting the left leg from the ground, and a 45 -degree knee.

for. The joint on the hips and relying forward with the chest while lifting the left leg behind, the body moves in one straight line. Keep the left leg straight and the shoulders down and return. Stop lowering the chest as soon as the trunk and leg are parallel to the ground.

Jim Lift weapons directly to the two sides in placing the plane to help balance. Then, push through the right foot, left leg and arms to return to start.

Continue for 45 seconds. Switch the sides. Repeat.

amendment: Keep your knee (instead of straightening it) while arresting the waist to make this step less difficult. You can also keep your arms down instead of lifting it to the side.

Progress: To make this more challenging, your leg pulse several times when it is in the stretched mode. You can also increase the speed you make with this step to challenge your balance.

Lift

A. Lie on the left side of the body on the ground with extended legs and leave manually calling for the top, and resting the elbow on the floor. Draw the right knee towards the chest and rest on the floor in front of the thigh.

for. With the left foot bent, lift it from 2 to three inches towards the ceiling. Stop at the top, then reduce the foot to the starting position.

Continue for 45 seconds. Then hold the left leg on top and pulse for 45 seconds. Switch the sides. Repeat.

amendment: Try to place a pillow under your curved leg or straight leg for stability and reduce the scope of the movement needed to raise your leg.

Progress: To make this step more challenging, your leg pulse several times between groups. You can also place a resistant tape over your knees.