The best Exercise for legs
You can get strong, good legs and strengthen your leg muscles by doing leg exercises. Below you can see a variety of exercises for legs exercise and you can do these exercises at home.
Exercise for legs Forming
We’re all great with all of our flaws, but if you think your legs may need a bit of refinement and if you just choose the right exercise, it will be possible for you, exercise may not be random and the choices will depend on what you need to work on is different, for some corrections you may need to strengthen the outer muscles and smooth the internal muscles, while for others it is exactly the opposite.
We think these exercises can make a big difference to some people, stand up, put your feet together and look in the mirror where your feet touch each other, your thighs, your knees, your legs. And pay attention to the ankles, and if you are tangible you will notice the shape of your legs.
exercises suitable for different forms of legs
1. If your knees are slightly bent outward, they may have a curved shape. To fix this, you need to work on strengthening the muscles that bring your knees closer together and also stretching the muscles that they bend. This will indirectly improve their shape.
Some Exercises for the Cuban Leg:
squat Pistol:
One leg squat, or squat pistol, works on the gluteus and thighs, stand up straight, engage your trunk, lift your left foot, and keep your knees relaxed, lower your right foot down slowly and squat ., Repeat this 10 times for each foot. Attention. Initially, you may need to use a wall or chair to maintain balance when you have enough power.
Number Stretch 4:
Stretching number 4 affects the medial thigh muscles and improves flexibility of the hip muscles, lying on your waist and positioning your right ankle on your left knee, raising your legs, lowering your left foot. Kneel, hold for 30 seconds, then slowly return to the starting position, then repeat on the other foot.
Toe touch:
The toe touch focuses on the hamstring and outer thigh stretch, standing up, sliding your legs apart, bending down and extending your hand. If you need help, you can use a towel, roll the towel. Hold it with your knees, if it is comfortable, lift your heels slightly, repeat 10 times.
2. Knee Tilt: If the thighs are close together but the legs do not touch each other, you may have legs with tilted knees, also called the X shape, this may be caused by weak muscles outside the hips and thighs and very tight muscles Created inside your thigh.
Knee Exercise
Long Side:
Long side targets the inner and outer part of the buttocks and thighs, stand up straight, place your hands on your hips, take a big step to the right, bend your right foot and keep your left thigh straight. Repeat 10 times, then repeat on the other side.
Removing Sleeping Hips:
This exercise works on the outer thighs and hips, stretching and lifting your legs, you can bend your legs straight or slightly, repeat 10 times on each leg.
Side-stepping:
Side-stepping also increases the strength of the external thigh, stand near a board, place your left foot on it and lift your body up and place your second foot on the bench, doing this 10 times each Repeat side.
3. False Curvature: If your knee is touched but the bottom of your legs is outward and they look very thin, you may have a false curve, the key to correcting this pattern is to increase the volume of the muscle at the bottom of your legs to create visual impairment.
False Curvature Exercises
Heel Raise:
Raising the heel increases muscle strength, positioning your feet on the ground while standing, and holding a chair or a wall for balance, Repeat this 10 times.
Walking or running on the stairs:
Walking or running on the stairs will strengthen your legs, gluteus, and back foot muscles; stairs or rear treadmills are a good choice for you.
Deep knee flexion:
Deep knee bending causes your muscles to shrink and increase blood flow and make all movements more efficient, while also preventing more pressure, opening your legs as wide as your shoulder width. Repeat this exercise 10 times as much as you can squat and keep your feet flat on the floor. If you feel comfortable lifting your heels slightly.
4. Normal shape: If your feet touch each other on the thighs, knees, calves, and ankles and there is only a small gap from the ankle to the middle of the calf, this is a normal form, but as we all know, Perfection and beauty have no limits, so it may be a good idea to practice some of the most common exercises to keep your feet.
Squat:
Scott covers several muscle groups including the back thighs, legs, abdomen and buttocks It is considered to be one of the most effective physical exercises, stretching your legs as wide as your shoulder, making sure you keep your back straight, remember, you can lose weight or Use your body weight, it all depends on your personal strength, repeat this exercise 10 times.
Glute Bridge:
This bridge uses the belly, hamstrings, and gluteus to lie on the ground, bend your knees and place your feet directly below your knees, lift your hips and glute, wait a few seconds and get to the starting point Come back, repeat this exercise 10 times.
Long-range :
Long-range of motion works on all legs, including thigh muscles and also helps to become symmetrical. If you use something, then lift your weight and take a big step forward and move your body forward. , Raise your back foot and take a big step along the front foot, do a 10-fold long jump and then go back and forth and make sure that the front knee is always at a 45-degree angle.
Lastly, keep in mind that exercise may not change the direction of bones and joints, but it can improve the severity of certain conditions and completely help with some minor issues.
What do you think of our choice? Which one do you try first? Or maybe you are aware of other exercises that are very effective in building your legs, tell us in the comments section below.
