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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Have a leg day without barbells and dumbbells.
This set of exercises will pump the quadriceps, a muscle group on the back of the thigh, adductors, glutes, large and medium.
If you are not doing resistance training, this workout may well provide enough stress for muscle growth.
In any case, the complex will improve your strength endurance, pump a little mobility and a sense of balance.
How to do a workout
Do the following exercises in a row without rest:
- Jumping lunges - 20 times.
- Nordic crunches - 15 times.
- Squats "pistols" - 10 times per leg.
- Jump to the wide squat and to the bench - 20 times.
When finished, rest for 2-3 minutes and start over. Perform 3-5 circles, guided by the state.
How to do the exercises
Jumping lunges
Perform lunges, alternating your legs while jumping. Try to sink lower, but not until your knee touches the floor, so as not to hit.
You can keep your hands in front of your chest or on your belt - whichever is more comfortable. Make sure that the heel in front of your standing foot does not come off the floor as you go down. And keep your back straight.
If your legs are terribly hammered until the end of the approach, continue to do the exercise without jumping.
Nordic crunches
Gorgeous exercise for pumping the back of the thigh. Do not be alarmed if at first the muscles will constrict - they just never experienced such a load.
Find a low support on the court - a crossbar or wall bars - and put your heels under it. It is also better to put something under your knees so that it is not rigid. For example, your shirt or backpack.
Begin to lean forward slowly, keeping your torso and hips straight. Get to the point where the muscles can no longer support the weight of the body, fall gently with your arms outstretched, push off the ground and return to the starting position.
Squats - "pistols"
An excellent movement for pumping the gluteus medius muscles.
Raise one leg with your hands in front of your chest. Perform a squat, being careful not to touch the floor with the heel of your free leg. Make sure that the knee of the working leg does not curl inward while lifting.
If you don't know how to make full pistols yet, try the option at the edge of the bench. Stand with your supporting leg parallel to the edge and squat at full range.
Jump to the wide squat and to the bench
Exercise will perfectly load the muscles of the thighs and lower legs.
Stand in front of the bench facing her. Jump into a squat with your legs 1.5 times wider than your shoulders and pointing your toes to the sides. With a jump, return your legs to their original position, and then jump onto the bench and go back down. Repeat from the beginning.
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