腿部锻炼不必复杂即可有效 - 他们也不需要任何设备。
有很多体重leg exercisesyou can add to your strength program that will help you improve your strength in daily life and get closer to your fitness goals, too.
Leg workouts engage the major muscle groups of your lower body, which helps improves overall athletic performance and support lean muscle growth.What's more,lower-body workoutsbenefit your overall balance, core strength and power.
This 20-minute lower-body workout includes练习— which involve quick, explosive movements — to help increase vertical jump height, long jump distance, overall strength and running speed, agility and quickness.
How to do it:This is a超集锻炼, where you'll perform two exercises back to back, followed by a 60- to 90-second rest. Do each exercise for the number of sets, reps or amount of time listed below.
Check out more of our在这里进行20分钟的锻炼- 我们为每个人都有一些东西。
Superset 1
1. Squat Eagle
- 开始站立，双脚臀部到肩膀宽度，脚趾向前或略微倾斜。
- Sit your butt back and bend your knees to lower down into ahalf squatuntil your legs form 45-degree angles.
- 当您向上抬起并降低1至2英寸以进行三次执行三次pulse squats.
- Then swivel your hips to the right while still keeping your torso square and facing forward.
- Swivel your hips back to center.
- Perform three pulse squats to start the sequence again, this time swiveling your hips to the left.
- 重复30秒，每次交替旋转臀部。
2. Broad Jump
- Stand with your feet hip-width apart.
- Bend your knees into a quarter-squat and bring both arms behind you.
- Swing your arms forward and quickly drive through your legs to jump forward.
- Land softly with your knees bent, then stand up.
- Repeat.
Tip
为了使此练习更轻松，您可以进行下蹲跳跃。
Rest 60 to 90 seconds.
Superset 2
1. Single-Leg Hip Hinge
- Start standing with your feet hip-width apart, hands behind your head.
- Begin to push your hips back, and at the same time lift your left leg so you're balancing on your right leg.
- 右腿略微弯曲，继续向臀部伸展，将左腿延伸到您身后，直到上半身与地面平行（或尽可能接近平行）。
- Return to an upright position.
- Repeat 5 times before switching legs.
Tip
This is a great exercise to improve balance and glute and hamstring strength.
2. Explosive Step-Up
- Start at the bottom of a lunge: Both knees should be bent to 90 degrees, your front (right) thigh should be parallel to the floor and your front (right) foot should be flat on the floor. Your back (left) knee should be hovering right above the floor and you should be resting on your back (left) toes with your back (left) heel elevated off the floor.
- Bend your left elbow to 90 degrees and keep your right arm down at your side.
- Push through your front foot and drive your back knee up to your chest, jumping as you do so to create an explosion upward.
- Land back down from your jump on your standing knee.
- Repeat 5 times before switching legs.
Tip
To make this exercise easier, don't explosively jump upward when you drive your opposite knee to your chest. Just balance on your standing leg.
Rest 60 to 90 seconds.
Superset 3
1. Single-Leg Squat Bound
- From standing, shift your weight onto one leg and lift the opposite foot behind you.
- Squat down halfway on your working leg.
- Jump up and over to one side, aiming to cover as much distance as possible.
- Land softly and immediately jump to the other side.
- Continue alternating sides.
Tip
This exercise challenges single-leg balance, power and lateral movement.
2.剪刀踢
- Lie on your back on the floor with your legs extended and your arms alongside your hips, palms down. (You can also place your hands under your glutes or lower back if you need help stabilizing your core.)
- Push your lower back into the floor (or your hands, if they’re under your lower back) to help engage your core.
- 将腿从地板上抬起4至6英寸。挤压腹肌，以防止您的背部。
- Keeping your legs straight, slowly lift one leg higher, and then switch legs — neither of your legs should touch the floor.
- Repeat for 30 seconds, alternating legs.
Tip
To make this exercise easier, your legs and feet can touch the floor if needed.