Continuation of the cycle of posts about exercises that only need your desire and your body weight to perform. This time we will work on the legs!
And after the legs, the butt will be pulled up.
You rest your straight back against the wall and begin to slowly squat until your hips are parallel to the floor. Stay in this position for 60 seconds or longer (if you have enough strength) and slowly rise. At the same time, the back should be flat, and the angle between the hip and knee should be 90 degrees. Make sure that the knees do not come forward, behind the socks.
If this exercise turns out to be too easy for you in this form, you can add to it biceps work .
Stand up straight, feet shoulder-width apart. Then you take a step forward and squat at the same time. The angle between the knee and hip should be 90 degrees. Then return from the squat to the starting position and do the same with the other leg. At the same time, the knee of the second leg should not touch the floor, in no case do we rest our hands on the knee of the working leg. If you tilt your body slightly forward during the squat, the load on the working leg will increase.
Complicating it. You lunge forward, stay in this position and spring with a small amplitude 8 times. Then freeze in the lower position for another 8 accounts. Or you can make springs alternately on each leg: first 3 times several approaches, and then 7 times.
First perform a standard lunge forward and return to the starting position. Then with the same foot you take a big step to the side and squat. You return to the starting position again and take a step back and squat. Return to the starting position and do the same with the other leg.
Do the usual lunge forward, but return to the starting position with a slight change. You should push your working leg back and when returning to the starting position, do not put it on the floor, but lift it up so that there is a 90-degree angle between the knee and the hip. At the same time, the hands rise up above the head.
This is practically the same as just a lunge. It's just that the exercise is complicated by the fact that you change your legs during the jump. Get into the starting position, make a standard lunge forward with one foot. And then, instead of going back and lunging at the other leg, you jump up and change legs in a jump. At the same time, the hands should be kept bent at the elbows in front. And be sure to make sure that the knee of the working leg has an angle of 90 degrees, and the knee of the second leg does not touch the floor.
You perform 10 approaches (one approach is a change of two legs).
During the lunge, put one leg behind the other, try to put the working leg as far to the side as possible, squat. The thigh of the working leg should be parallel to the floor. Make sure that the back is straight and in the same plane with the hips.
Feet shoulder-width apart, socks slightly apart. Start squatting until your hips are parallel to the floor. During squats, you need to make sure that the knees do not go forward for the socks, and the main emphasis was on the heels. During the return to the starting position, you seem to push off with your heels from the floor.
Squats "pistol" began to torment us at school. I remind those who have forgotten how to do it. Lift one leg and begin to slowly and gently squat on the second. Bottom position — you are crouched on one leg, the second one is straightened and raised parallel to the floor, arms extended forward. You linger in the lower position and slowly return to the starting position. In this case, the foot of the leg on which the squat is performed should be completely on the floor. No lifting on the toe.
If it's hard, you can do this exercise by holding your hands to a wall or other stable support.
Perform a normal squat, from which you jump out, from which you switch back to a squat. During the jump, raise your hands above your head.
For this exercise, you will still need a ladder or a stable low bench. Step with one foot on the step, rise until the leg straightens up and return to the starting position. Then do the same on the other leg.
Stand up straight, legs together. Then you begin to slowly pull your right leg back and at the same time bend forward just as slowly. You try to reach the floor with your hands. Returning to the starting position — just as slowly lower your leg and lift the body. Then do the exercise with the second leg.
You can compare this exercise with a well in the form of a crane!
Stand in the position of "emphasis on the knees" and slowly lift your right leg until it is parallel to the floor, sock on yourself. At the same time, the whole body is tense, the abs are tightened, the back is straight. Keep your leg in this position as long as you can. Then you change your leg.
This post is only part of our series of articles on home workout (home workout). Next in line are exercises for the chest and back.
