A strong lower body is very important.
A strong lower body keeps us mobile. With infectious disease restrictions, physical activity has almost stopped. Agility is an important concept in the human body and its deficiency can lead to many complications which may not appear at first but will gradually move towards a critical stage.
It is very important for the human body to be active and to do this you need to exercise regularly.
Here are 10 best leg exercises for women of all ages. This can be done without any equipment or accessories.
Walking lungs
Place your hands on your hips,
Take a big step with your right leg,
Bend the knees and keep your body down in the lunge position
Do the same with your left leg, as if you were walking with your lungs.
Broad jump
Keep your knees apart at hip length,
Leaning on the glutes and hips,
Proceed in a controlled motion.
Continue for 10-20 minutes
Side board
Lie on your side with your legs crossed.
Keep your arms on the floor
Push your elbows, your core and your legs and lift your body weight off the mat.
Banded lateral walk
Wear a band a few inches above the ankles.
Stand with legs hip-width apart.
Bend the knees slightly.
Take a step back and repeat while maintaining the currency.
Lateral lunge with balance
Stand with legs hip-width apart.
Take a big step to the right and bend your right knee 90 degrees.
Return to the upright position, pull the knees up to the chest and release.
The duck moves.
Stand with wide legs.
Sit slowly in a half squat position.
Keeping the hips steady, keeping the right knee down on the ground,
Do this for the left knee.
Bring the right foot forward, then the left
Return to the half squat position. Caption
Isometric Squat
Stand with legs shoulder width apart.
Push the hips back and bend the knees, keeping the thighs parallel to the ground.
Hold this position for 20-30 seconds
Jumping rope
If you do not have the means to use the rope, you can only move.
Imitate the movement you will make with the jumping rope.
Jump forward, backward, sideways at your convenience.
Hip rings
Place your full weight on your elbows and knees
Move from the hip to form circles in the air with one knee.
Stabilize the torso and draw circles.
Keep doing this with the other knee
Skaters
In this case, you have to imitate skating.
Stand with your legs wide apart.
Put your weight on one leg
Use the other leg to jump to the other side.
Keep your hands like a skater
Repeat this. This is usually done on the sides and beyond.
General and specific
This exercise improves your hip flexibility and trains core strength.
Starting position
Keep your back to the ground
Bend the legs
Rest your feet on the floor
Correct execution
Press the heels and raise your hips.
Your body is in a line from the knees to the chest.
The body weight is on the neck and feet.
Spread one leg to the ceiling.
Rotate it outwards as much as possible, your upper body does not move.
Bring the leg back and out again
Do several repetitions on one side
Then change legs and do the same number of representatives.
Exercise tips
Angle the swinging leg to make it easier.
Use a weight cuff or elevate the supporting leg position to interrupt the exercise, as in a chair with a glute bridge.
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