5 actions to improve leg strength
Main content of this article: 5 leg strength training methods
Estimated reading time: 5 minutes
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Leg training is the most important part of fitness. Many people focus too much on the upper body (such as chest muscles, abdominal muscles, biceps, etc.) and neglect the coordination of the lower body. For marathon runners, improving leg strength plays a crucial role in running power. Everyone has been asking Codoon how to train leg strength and what kind of training and preparation are needed. Today, Codoon recommends a set of leg exercises using dumbbells, consisting of 5 movements.
Suggestions:The following 5 exercises should be done once a week, with 10-15 repetitions per set, and 3 sets each time. Choose the size of the dumbbells according to your personal situation, and pay attention to moderate exercise and safety.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
A. Push your hips back until your thighs are roughly parallel to the ground, keeping your knees from extending past your toes.
B. Raise your body back up to the starting position. This completes one repetition.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Step forward with one foot and lower your body until the knee of the extended leg forms a 90° angle.
A. Pause, then rise back up and step forward with the other foot to perform another lunge.
B. This completes one repetition. Continue stepping forward to complete the required number of repetitions for each set.
Stand with your feet shoulder-width apart, feet flat on the ground. You can add a barbell if desired.
A. Contract your calf muscles to lift your heels above ankle height.
B. Pause, then gradually return to the starting position. This completes one repetition.
Stand in front of a bench or a high step, holding a dumbbell in each hand at your sides if desired. Keep your head up and chest out, and place one foot on the bench.
A. Then place the other foot on the bench.
B. Return to the starting position in the same manner. This completes one repetition. Remember to alternate the leading leg for each repetition.
Stand with your feet shoulder-width apart, holding a dumbbell in front of your thighs. Balance on one foot, keeping the knee slightly bent. If it's too difficult, you can follow the model in the picture and temporarily not use dumbbells.
A. Tighten your abs, bend forward, and lift the non-grounded leg until your torso and the lifted leg are roughly parallel to the ground.
B. Pause, then use your glutes to return to the starting position. This completes one repetition.
Have you mastered these 5 leg exercises? Pick up your dumbbells and use the hashtag #FitnessLog to check in with your workout circle!
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