Since warm-up exercises, relaxation exercises, and exercises between training stations are all focused on the exercise of the leg muscles, you do not need to add too many exercises to strengthen the leg muscles in the circuit training arrangement. So how to exercise how to exercise leg muscle strength? Let’s study with Xiaobian today!
Pedal exercises can exercise every muscle in your legs, and it can also exercise the muscles of your buttocks. To perform this exercise, you need a tread-a slab at the bottom of the stairs will do the trick. However, it may be more convenient to buy an aerobic pedal platform and configure two sets of risers (30 to 35 cm high) under the platform (because it is easy to carry).
You simply walk up and down from the pedal or run up and down, and after one leg steps on the pedal, bring the other leg up, then step one leg back down, and the other leg follow it back. , And then step on and off repeatedly as described above.
Squat on one leg:
One-leg squat exercises your hips and hind calves, and at the same time helps to enhance your balance ability. Stand on the edge of the pedal with your right leg, the back of your right foot is on the right side of the edge of the pedal, and your left leg hangs outside the pedal. Retract your abdomen, bend your right leg on the pedal from your knees, push your hips back, and press your right heel until your left heel touches the ground. With the right heel as the dominant position instead of the toes, straighten the right leg on the pedal and repeat the above actions. In the second round, change legs to practice.
The heels of both feet should be on the same horizontal line. And to prevent yourself from falling, you may need to grab something else (such as a railing).
Standing heel lift:
Standing heel raise exercises your calf muscles and tibia, and helps to enhance your balance ability. Stand on the side of the pedals, or if you have a stepped aerobic platform, place two sets of risers under the platform. Squeeze your abdomen, stand up straight, and place your feet firmly on the pedals, with your heels sticking out of the edge of the pedals. Keep your hands on a wall or sturdy object to maintain your balance.
Raise the heel a few inches above the edge of the pedal and stand on tiptoe. Maintain this position for a while, then lower your heels below the platform to feel the stretch of the calf muscles. Repeat the above actions and change legs in the second round.
If you find it difficult to do single-leg exercises at the beginning, you can do the exercises on both legs at the same time. The same with a small amount of space. Raise your left arm and right leg, about 1 inch from the ground, and stretch as much as possible. Maintain this position, count slowly five times silently, and then put your arms and legs back to their original positions. Repeat the above actions with your right arm and left leg. After completing a set of movements, change the position of the side lying and continue practicing.
Squat to exercise the thighs and buttocks. You can put your hands on your waist or hold dumbbells with your arms hanging down on your sides (you can also extend your arms from the front of your torso or make a fist in front of your chest to maintain balance, or place your hands on top of your head and swing In a challenging posture), feet are waist-width apart, and the center of gravity is slightly moved back to the heel.
With arms hanging down on both sides, tucked in abdomen, standing with square shoulders, sitting backwards as if sitting in a chair. While keeping the upper body leaning forward no more than a few inches, try down as far as possible. When reaching a point parallel to the ground, do not descend further, and do not let your knees extend beyond your toes. When the hips are parallel to the ground, straighten your legs and return to the original standing position. At the top of the entire exercise, do not lean on your knees.
Arrow squat is very effective for hip, waist and thigh exercises. Stand straight with your feet shoulder-width apart. Take a big step forward and step firmly on the ground. Keep the front knees completely stable, the upper body is absolutely vertical, and lower the body straight down until the back knees almost touch the ground. Lift your body straight up, change steps, repeat the above actions, and keep changing steps.
Do not let your torso lean forward, and make sure that your body weight is evenly distributed between your legs. Imagine a pole inserted directly from the center of your torso, like a merry-go-round moving up and down instead of back and forth. Remember, the larger the steps you take, the more emphasis is placed on the hips and hamstrings; the smaller the steps you take, the more emphasis is placed on the quadriceps. Finally, when you are in a squat position, your knees should be at a 90-degree angle, and you should be able to see the toes of your shoes or toes.