Compared with boys, girls have weaker legs, so girls should pay more attention to training their legs. Leg training is mainly divided into equipment training and non-equipment training. Many girls feel that equipment training may be injured, so we can do more non-equipment training. So what do you know about girls' leg shaping methods without equipment? Let's go see it together!
Action 1: Squat and knee lift exercises
After decomposing this action, you can get the two basic actions of squat and knee lift. The action is very simple, but there are two important points to pay attention to: first, squat as far as possible to squat as far as possible to help the body stretch; , You need to be fast when you get up and jump, the sooner the better, and when you lift your legs, your knees 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 warm-up exercises of leg stretching before this training, which will help the completion of the action. When completing this movement, the torso of the human body should be kept straight and the core should be tightened. The main points are: first, the legs should be slightly wider than the shoulders, and a lateral lunge posture is required; second, when pressing the leg forward, you must work hard down, the more painful the more effective; third, the back of the thigh is required when getting up Tighten your hips so that you can reach your hips.
Action 3: Gun-style squat exercises
This action may be a bit difficult for people who have never been exposed to sports, but it doesn’t matter, practice makes perfect. This action challenges the leg muscles, but also requires excellent flexibility. When entering a squat, you must maintain a good balance and don't fall to the ground. When completing this movement, first make sure olympic hex weight bar that one leg can stand firmly, and then straighten the other leg forward, and then slowly squat down. When doing a squat, the back of the thigh should be as close to the ground as possible, and then stand slowly after reaching the standard. The whole process of this action must be stable. Action 4: Lunge and leg jump exercises
This action is much easier than the previous one. It's a bit similar to the lunge press in the school days, but it adds the action of jumping and changing legs. The difficulty can be improved by increasing the speed, and the requirement is also stable. This movement can train leg strength and body coordination. The main points are: you need to keep your knees bent at 90 degrees during lunge squatting, and give explosive power to the hind legs when changing legs. If you think this action is easier to learn, you can increase the speed to increase the difficulty.