Home gym: exercises for the legs

extension post cycle an exercise for which performance you need only your desire and your body weight. At this time, we will work on your feet!

And after the legs and butt tighten.

1. Squats with a focus on the wall

Rests directly back against the wall and slowly start to squat until thighs are parallel to the floor. Retained in that position for 60 seconds or longer (if strong enough) and go up slowly. Thus back must be smooth, and the angle between the thigh and knee - 90 degrees. Make sure that your knees are not coming out ahead, with the socks.

If you are in this form this exercise is too easy, you can add to it work with biceps.

2. lunges

Stand with your feet shoulder-width apart. Then take a step forward and with the squat. The angle between the knee and hip should be 90 degrees. Then come back from the squat to the starting position and do the same thing with the other leg. In this case, the second leg knee should not touch the floor, hands in any case does not rest on the knee of the working leg. If during squats you slightly tilt the body forward on the working leg load increase.

Complicated. Lunges forward, stay in this position and the spring with a small amplitude of 8 times. Then freezes at a lower position by 8 accounts. Or you can make the springs alternately on each foot, first to 3 times a number of approaches, followed by 7 times.

3. Squatting in a lunge "clock"

Performing first standard lunge forward and back to the starting position. Then you do the same foot big step to the side and squat. Returning to the starting position and take a step back and crouch. Return to the starting position and all are doing the same with the other leg.

4. Squatting in a lunge with raised leg

Doing regular lunges forward, but back to the starting position with a slight change. You have to push the working leg back and return to the starting position not to put it on the floor, and lift up so that between the knee and hip angle was 90 degrees. Hands at the same time raised above the head.

5. Jumping into a lunge

It's practically the same thing and just attack. Just exercise is complicated by the fact that you are changing the legs during a jump. Become the starting position, do a standard lunge forward with one foot. And then, instead of having to go back and do a lunge on the other foot, bounce and jump my legs. Hands with the need to keep ahead of the elbow. And be sure to be careful so that the knee of the working leg was a 90-degree angle, and the second leg knee touches the floor.

Operate on 10 sets (one approach - change of two legs).

6. Lunge with a curtsey

During the outburst crank one foot after the other, try to set aside a working leg as far as possible to the side, squat. Thigh working leg should be parallel to the floor. Take care that the back is straight and is aligned with the thighs.

7. squats

Feet shoulder width apart, toes slightly apart. You begin to squat until thighs are parallel to the floor. During the sit-ups you need to make sure that your knees do not come forward for socks, and the emphasis was on the heels. During the return to the starting position you seem repulsive heels off the floor.

8. "Pistol"

Squats "pistol" We began to torment at school. I remind those who have forgotten how to do it. Raise one leg and start to slowly and gently squat on the second. The bottom position - you sat down on one leg, the other with the straightened and raised parallel to the floor, arms extended forward. Linger in the lower position and slowly return to the starting position. In this case, set his foot on which you are squatting, should be flat on the floor. No uplift on the toe.

If hard, you can do this exercise, keeping hands on the wall or other stable support.

9. Squat jumps

Perform routine squatting, from which the jump, from which go back to the squat. Hands during a jump raise is necessary to head.

10. Steps rise

For this exercise, you all need so-ladder or a stable low bench. Step out with one foot on the step, climb up until the leg is nearly straight and return to the starting position. Then does the same on the other foot.

11. feet ups with a slope

Stand with your feet together. Then start slowly take the right leg back and at the same time as slowly lean forward. Hands trying to reach the floor. Return to the starting position - just slowly lower the leg and raise your body. Then you are doing the exercise with the other leg.

We can compare this exercise with a well in the form of a crane!

12. Raising the legs from the position "on my knees stop"

Become in a position "on the lap stop" and slowly lift your right leg until until it is parallel to the floor, a sock over. In this case, the whole body is tense, the press is pulled back straight. Hold the leg in this position as you can. Then change legs.

This post - only a part of our series of articles on home street workout (Home workout). Next in line -Exercises for the chest and back.