Normally you train with the leg press? A pity, because the have the least to home.
How would it be with a Workout that works instead of Weights, only with your body weight? Particularly in the current Corona-crisis for the own four walls.
Don’t worry: Even without the Equipment, you bring your legs to Burn.
Our Coach LeaLight has put together a new Workout on YouTube, in which she shows a variety of leg exercises, can also be used without gym equipment, or Equipment running.
You put the Motivation? Let’s go for it!
6 Exercises for strong legs
The entire Workout includes six Exercises, the different areas of your leg muscles, from the thigh up to buttock, everything is possible.
For the execution you should see something to create space, to avoid injury. Since you have to perform jumps, you should use an exercise Mat in your Workout, since the slip is minimized risk.
You, the Workout is too easy? If you like, you can of course also integrate with the dumbbells or Kettlebells in the Workout.
Here’s how: The entire Workout should take about seven minutes, in which six different Exercises to be performed. Each Exercise is performed for 45 seconds and ends with a Pause of 15 seconds.
1. Squat
The one she loves, the other hates – the classic Squats. However, with this complex Exercise, you irritate the whole of the lower body muscles and take care of tension in the entire body.
For the execution you on your legs about shoulder width. In the process, your toes pointing slightly outward. In order to achieve a higher stability, you can extend the arms forward.
Now start the downward movement with the knees and allowing your hips to slide rearward. During the downward movement, you should pay attention specifically to the fact that your back remains straight and not in a crooked posture falls.
For the correct depth, your legs should be slightly below 90 degrees, and thus a slightly acute angle take – now you start with the dynamic upward movement and repeat the movement.
2. Squat with heel lift
For the second Exercise, you put yourself back in the Squatposition and take a firm Stand. Now you raise alternately the heels, so that the entire burden laid on the tips of the toes.
With this Exercise, you meet, especially your inner thigh and buttocks – as you will with great probability the next day will feel.
3. Cross-lung (right)
No Exercise claimed the buttocks better than lunges, but with the third and fourth Exercise, you will isolate both sides, and thus, larger stimuli. In the starting position you are standing upright.
Now the right leg moves behind your left leg, so that you have a failure in step can make. As soon as the right leg is stable, you can initiate the downward movement by your knees, nourishes the soil, but this does not affect.
Then, you lead the upward movement and repeat the movement.
4. Cross-lung (left)
With the fourth Exercise, you change the load on the left leg and follow the same motion as before.
Make sure you use your entire range of motion. Your knee must not touch the ground, but it should move as far as possible in the direction of the floor, so that you opt in for the muscles optimally.
5. Kickback Jumps
For the fifth Exercise, you changes in the Quadrupeds, but the knees do not touch during this posture the ground. Instead, you support yourself with your feet and hands on the training Mat.
Try, in your abdominal muscles to build up tension, by you to move your navel. With a stable body voltage, the actual Exercise begins: Perform small jumps, in which your buttocks in direction of the ceiling pushes out and your legs a stretch.
Eighth, during the downward movement to the fact that you aufkommst gently on the ground, in order to minimize the load on your knees.
6. Frogger
The last Exercise is a combination of Squats and jumps. For this, you put yourself on a head side of your exercise Mat and position your legs shoulder-width, as you would want to do a Squat.
Now you’re going slightly in the knees and jump to the other side of your Mat. With the advent of your feet, you will perform a Squat. In the upward movement you want to use the dynamic momentum to turn with a jump to 180 degrees.
Then you repeat this movement sequence on the other side of the training Mat.
So effective is the leg Workout
With these six Exercises you put some weight on all the major muscles in your legs and strengthening your muscles without any gym equipment or Weights.
Whether one, two or three rounds – who are not the seven minutes of hard Training is enough, can perform as many rounds of the Workouts. But be careful: The muscle soreness is not apparent until the next day.
The execution is still too easy? Who dumbbells, Kettlebells or heavier items at home, this can incorporate into the Workout. Thus, you can increase the intensity of Exercises like Squats or Lunges significantly.
Michelle Steinmetz
*The post “Ideal for the home: 7-minute Leg Burn Workout for defined legs,” is published by FitForFun. Contact with the executives here.