When training, many training methods will be used, and of course some methods are very good. Among the training methods, the difficulty of each method is different. For example, some methods are suitable for novices, and some methods are suitable for veterans. Some people still know what leg training is available for novices. So, what are the leg training methods for beginners? Let’s take a look.
Body weight squat
1. Stand upright, with your feet shoulder-width apart and your hands interlaced behind your head. This is the starting position of the movement.
2. Bend your knees, keep your back straight, sit your hips back, squat down, and inhale at the same time. Until your thighs are parallel to the ground.
3. Then stand up and return to the starting position while exhaling.
4. The above is a complete action, repeat the action to the recommended number of times.
Walking with body weight
1. Stand upright, with your feet shoulder-width apart and your hands around your waist. This is the starting position of the movement.
2. Step forward with one leg, bend both knees and lower the hips, lowering the body until the knee of the back leg almost touches the ground. Pay attention to keeping the upper body upright and the knees of the front legs should not exceed the toes.
3. Then use the heel of your front foot to exert force, support your body to stand upward, and at the same time step your back leg forward and repeat the front lunge squatting action.
4. Walk forward with your legs alternately in a lunge squatting motion. If necessary, turn around until the recommended number of times.
Alternate hanging flips
1. Place two kettlebells between your feet. Squat down, bend your upper body, keep your back straight, and look straight ahead. This is the starting position of the movement.
2. Lift one kettlebell to the shoulder position and keep the other kettlebell hanging in the same hanging position. As you lift the kettlebell to your shoulders, extend your legs and hips as the kettlebell is pulled toward your shoulders.Until you are in a standing position. Be sure to turn your wrist when lifting the kettlebell.
3. Return the kettlebell, return the body to the starting position, and then repeat the above actions with the other hand.
Split squat
1. Stand upright, take one step forward with one leg, bend both knees, and lower your body into a lunge squat. This is the starting position of the movement.
2. Use the heel of your front leg to exert force, jump upward slightly, change the position of your legs at the same time, and do a lunge squat down again. Pay attention to the front knee not exceeding the toes when squatting.
3. Repeat the above movements alternately with both legs to the recommended number of times.
Standing dumbbell calf raise
1. Stand upright, hold a dumbbell in each hand, and let your arms hang naturally on both sides of your body. The forefoot metatarsals of both feet should be placed on a fixed object about 5-8 cm high, and the heels should be on the ground. This is the starting position of the movement.
2. Lift your heels off the ground, raise your toes as high as possible, and exhale at the same time. Stay at the top for 1 second and feel the tension in your calf muscles. It should be noted that when the toes of both feet are forward, the exercise areas are relatively even; when the toes are pointed inward, the focus of the exercise is on the outside of the calf; when the toes are pointed outward, the focus of the exercise is on the inner side of the calf.
3. Finally, slowly lower your heels, return to the starting position, and inhale at the same time.
4. The above is a complete action, repeat the action to the recommended number of times.
Elastic band heel raise
1. Step on the middle of the elastic band with the toes of both feet, hold both ends of the elastic band with both hands, stand upright, and then raise your hands to the shoulder position with the palms facing forward. This is the starting position of the movement.
2. Keep your arms in position, stand on tiptoes while exhaling, hold at the extreme position for 1 second, and feel the tension in the calf muscles.
3. Then slowly return to the starting position while inhaling.
4. The above is a complete action, repeat the action to the recommended number of times.
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