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The gym machines are very useful when working for stronger legs. However, contrary to what many think, these are not the only ones that can give results. There is a wide variety of exercises that work in this area without the need for additional tools.
In addition, they are easy to perform activities that can even be practiced in the comfort of home. The most important thing is to be constant and disciplined with the training since they do not give results miraculously or overnight.
Similarly, they should be supplemented with a good diet and healthy habits, as everything together is crucial to increase and strengthen muscle mass. Do you feel like following these exercises at home?
Discover the 6 best exercise for stronger legs
1. Scissor jumps
To start this interesting routine to achieve stronger legs you can perform scissor jumps. It is an exercise that strengthens the lower muscles while increasing the rate of metabolism to achieve optimal fat burning.
What should you do?
- Stand up straight, with your legs together and your hands at your sides.
- Make a jump by opening your legs to the sides and, at the same time, raise your hands above your head.
- Return to the starting position with another jump and do 15 or 20 repetitions.
Keep reading:Running: 5 mistakes to avoid that we did not imagine
2. Heel lift
At the time of executing a routine of training for the legs, we ignore the work of the calves. Although they can be strengthened with general activities, it is better to perform a localized exercise to strengthen your muscles.
What should you do?
- Stand with your legs shoulder-width apart and your hands stretched out to the front.
- Next, take off the heels of the ground and try to keep “spiked” for 20 or 30 seconds.
- Return to the starting position, rest, and do 4 repetitions.
3. Squats “gun”
To increase the difficulty of the squats by following a training for stronger legs you can do the “pistol” squats. It requires more physical resistance than the traditional form but works the muscle groups of the legs and buttocks.
What should you do?
- Stand up straight, with your legs a little apart.
- Support one hand with the other in front of the chest, or put them behind the nape of the neck.
- Then, take one of the legs forward and perform the squat movement.
- Try to lower as much as you can, without exerting much pressure on the knee.
- Do 10 repetitions, change your leg and repeat it.
4. Burpees
The movements that are made with the burpees help burn the accumulated fat in areas such as the abdomen and hips. Added to this, they allow working a lot of muscles, including the gluteals and quadriceps.
What should you do?
- Put yourself in a squatting position, with your hands on the ground.
- From this position, stretch your legs back and then return to the starting position.
- Next, stand up and do a vertical jump, while raising your hands above your head.
- Slap, lower back to the squat and repeat.
- Perform 15 repetitions.
5. Contraction of quadriceps
To perform this quadriceps contraction exercise you only need a chair or high surface. Through your practice, you get stronger and toned legs. In addition, it relaxes muscles and reactivates circulation.
What should you do?
- Sit in a chair, keeping your back straight and your legs straight.
- Stand with your hands on the sides and raise one of the legs to the front.
- Contract the quadriceps for 5 seconds and lower the leg with a slow movement.
- Finally, do the exercise with the opposite leg and perform 12 repetitions with each one.
6. Elevation of abductors
There are many activities to work the abductors, however, we propose a simple and effective way. It is a low impact exercise that can strengthen the legs while improving circulation and combat cellulite.
What should you do?
- Lie on your side on a mat, with one leg over the other.
- Lean on the forearm and then lift the top leg towards the ceiling.
- Lower it with a slow movement and perform 12 repetitions.
- Finally, change sides and repeat the exercise.
Do you dare to fight for stronger legs without leaving home? If you do not have time to go to the gym, are a great option to get fit. Practice it very often and start noticing the results after several weeks.
We also recommend you to read this article:http://trendsmagazine.net/body-fitness-5-easy-ways/
