Basic leg exercises at home * Run

Athletes who pump their bodies for athletic performance, even those who work out in the gym for themselves, want to have beautiful body contours.

Therefore, in training, you need to give all types of muscles to work so that their build-up is proportional. Exercising the legs has a positive effect on the health of the pelvic organs and the entire human body as a whole.

Why is it important to do basic leg exercises?

Whoever starts attending the gym for the first time asks the question - does it matter which exercises to start training with and which ones are best to end it? The answer, of course, will be - it has. If you correctly distribute the sequence of exercises, this can achieve the desired results much faster.

The established rules should not be neglected here:

Start your workout with basic exercises.
Finish with insulating.

Basic or multi-joint exercises help to work several muscles at a time, isolating exercises are designed to work one muscle.

Basic leg exercises at home

If you can't find time to work out at the gym, you can work out your leg muscles at home. There are basic exercises for the lower limbs of men and women, but there are a few exercises that are suitable for everyone.

You need to know that an excessive load gives a negative result on health, so training should take place with its correct distribution. If you cannot accurately determine the heartbeat, you need to get a heart rate monitor, then it will be easier for the athlete to feel his body.

Before training, be sure to warm up to warm up the body, prepare muscles for stress. You can squat, bend, stretch, push-up. An interval of 1-1.30 minutes is made between exercises.

Exercises:

lunges. This simple movement works out the muscles of the buttocks and thighs. To perform the exercise, you need to put your right leg forward, bend at the knee, sit down without reaching the floor, and linger for 2 seconds. Get up, change legs. You can alternate lunges with jumps, after a couple of weeks of training add 1-2 kg of dumbbells;
abduction of the legs. Standing to rest on a chair, table, closet, wall, take your left leg back, while you need to strain the gluteus muscle, then change the leg. You need to do 25 reps. The next will be to move the legs to the sides. Rest against the wall, take the leg to the left side, raise, lower it without touching the floor, hold it for 2 seconds, then change the leg;
swings. The exercise is performed with a sharp, quick movement, swings are done with each leg in different directions, 30 times;
breeding legs. Lying on the floor, take your hands behind your head, take a breath, spread the limbs to the sides, when you exhale, return to the starting position, repeat 20 times;
flexion of the legs. Lying on the floor, straighten the lower limbs. Alternately raise your legs, bending at the knees, without lifting the heels off the floor, perform 30 times;
lifts on toes. You need to get up to a small height so that the heels are at the bottom, slowly rise to the toes, lower to the heels, this exercise pumps the calf muscles;
slopes. Stand straight, bend forward without bending your knees, repeat 20 times.

You can go jogging on the spot, jumping rope. The most important thing in training is to do them regularly.

Squats

This exercise is aimed at developing the volume and strength of the legs.

Squats work out:

Quads.
The back muscle of the thighs, buttocks.

Performing the exercise, the legs are placed shoulder-width apart, you can turn the socks to the sides. Squatting is carried out, keeping the back in a straight position, the head is slightly thrown back. This exercise is performed with a barbell to provide balance, the weight is transferred to the heels.

Wall squat

This exercise strengthens:

thigh muscles;
quadriceps;
buttocks;
calves.

It is necessary: to stand with your back to the wall, pressing your buttocks and shoulder blades to it, your legs are put forward shoulder-width apart, your knees are slightly bent. Hands in front, bent at the elbows, folded on top of each other.

Inhale without lifting the buttocks, shoulder blades from the support, sit down, forming a right angle with your legs. Hands are kept at shoulder level. Exhale, return to starting position.

Dumbbell lunges

This is a good exercise to work all the muscles in your lower limbs. It must be performed with full range of motion. Basically, lunges are done while standing in one place, but you can move forward. If dumbbells are used, you should not make sudden movements, you can get injured.

Romanian cravings

This is a basic, most functional exercise that uses a large number of muscles:

Buttock.
Calf.
Lumbar.
Trapezoidal.

The exercise is performed with a barbell, they come close to it, the bar hangs over the ankle. Legs are shoulder-width apart, knees are extended. The grip is wider than the shoulders.

Further:

bend your arms slightly, keep your back straight, the shoulder blades are brought together, the legs are slightly bent at the knees, the pelvis leans forward so that the spine is straight;
the shoulder blades are brought together, the pelvis lends itself back, the back is bent, tilted. The weight is lifted with the hamstrings, but not with the back, it should not "hump". The bar rises just above mid-thigh. The head is kept straight;
the bar is lowered closer to the legs, the body tilts back.

The projectile is lowered to the floor, the arms are slightly bent, the athlete returns to the starting position.

Pendulum

This exercise works out the oblique muscles of the press, creates a load on the lower limbs, buttocks. It is performed in a supine position, does not create unnecessary stress on the spinal column. It is also done while standing with a rubber band. In the first option, you need to do this:

Lying on the floor, straighten your arms, raise your sides to shoulder level with your palms on the floor.
Pull in the abs, raise your legs together, your heels should point up.
When you exhale, the legs rise up, while inhaling, they drop to the left, right, to the floor. Hands, head, shoulders should not come off the floor.

The exercise is performed at a slow pace, it can be done by holding the ball with your feet.

Another pendulum is made using a rubber band, this method uses the muscles of the thighs, buttocks:

standing, step on the tape with two feet, pull the ends to the chest;
the press is pulled in, the right leg is taken to the right along the elastic band 30 times, then the leg is changed.

Girls should not do this exercise too often, it is more suitable for strengthening the muscle corset.

Lying Leg Raises

This exercise works out the muscles of the press, the rectus abdominis muscle, the quadriceps muscle of the thigh.

Execution order:

Lie on your back on a gymnastics mat.
Stretch your arms along the body, palms down.
An exhalation is made, the legs are raised up to the formation of an angle, the athlete will feel the tension of the abdominal muscles.
Hold your legs in this position for 5 seconds.
The movement is accompanied by inhalation, the legs are lowered at a slow pace, stopped at a distance of 20 cm from the floor.

Beginners perform this exercise 10 times in 3 approaches, who do 15 times in 4 approaches for several months, athletes 20 times in 4 approaches. You can also do leg raises by bending them or lifting them in turn, these exercises are suitable for beginners and who find it difficult to immediately cope with the lifts.

Human legs are constantly working, and in order to build muscles on them, a special approach is required in training. Therefore, not everyone likes to exercise their legs, as these are hard-to-pump muscles. It is advisable to set aside a separate day for training legs, then the exercises will not seem so exhausting.