How to strong your legs ? | Soontalks

Saturday, August 22, 2020

How to strong your legs ?

Strong legs help you walk, jump, and balance. They also support your body and let you enjoy everyday activities. If you want to tone your legs.

 Easily get stronger your legs everyday 

1. Squats

The squat is one of the best exercises to tone your legs. It also shapes the glutes, hips, and abs.

Squats are great if you have a bad back. As they are done standing up and without extra weight, they will not strain your back.

For balance or extra support, squat with one hand on the object next to a wall or next to a chair or edge of a table. Resist the urge to pull or push away from him.

2. Lunge steps

The lunge steps work the thighs, buttocks, and stomach. This move uses both legs at the same time, making it a great exercise for strong legs.

3. Plank Leg Raise

Regular planks target the upper body, torso, and hips. You can add leg lifts to strengthen your glutes and thighs.

4. Deadlift with one leg

The one leg deadlift shapes your glutes, hips, and thighs. Place your hands against a wall or a chair for balance.

5. Stability ball squats

Squatting on a stability ball is a quick exercise for the legs. Works on calves, shins, and abs. For this exercise, you will need a stability ball that is properly inflated.

6. Step-ups

Step-ups are like one-legged squats. Repetitive motion affects your thighs, hips, and buttocks.

You will need a knee-high plyometric box or elevated platform. To limit stress on the knee, always step in the center of the box.

7. Cash jumps

You can also do box jumps on a plyometric box. This explosive workout is one of the best ways to train your legs, glutes, and abs.

When you land on the box, drop your hips to absorb the force. Don't lock your knees or quadriceps. This can injure your knees.

8. Speed ​​skating jumps

Speed ​​skater jumps or side jumps will strain your leg muscles. This high intensity exercise also improves the strength and capacity of your lungs.

Start with small jumps. Over time, you can try bigger jumps.

9. Leg press resistance band

You can use a resistance band to mimic the movement of the machine's leg presses. This exercise targets your glutes, quads, hamstrings, and calves.

Use a thicker or shorter band to challenge yourself.

Tenth bridge
The bridge tightens the hips, thighs, buttocks and trunk. To make it harder, wrap a resistance band around your thighs.
There are following activities to grow faster your legs
1. Walk more

Aerobic activities like walking are one of the best exercises for toning your legs.

Go whenever you can. Here are some tips:

As you get stronger, you can try jogging or running. Or you can add more of your day of walking and walking uphill.

2. Indoor cycling

Indoor cycling is one of the fastest ways to tone your legs. It's a high-intensity workout, but it is easier on the joints than jogging or running.

Always adjust the bike as needed. This prevents injuries and painful positions.

3. Mountain sprints

Mountain sprints get your legs to work. This powerful exercise builds muscle strength and improves your running pace.

To do mountain sprints you will find a steep hill. Do 4 to 6 sets of sprints of 10 to 20 seconds. Take a 3 minute break.

4. Dance

Dancing is a fun and quick way to tone your legs. You can take a class at home or follow videos. There are many styles of dancing including salsa, hip hop, and line dancing. Choose your favorite!

Dancing also increases your heart rate, improves balance, and improves your memory Trusted Source.

Look for organized dances in your area, such as a guided country line dance, salsa class, or aerobic dance. Or just turn on music at home and move.

5. Jump rope

Jump rope also shapes your leg muscles. It acts on the calves and increases the heart rate at the same time.

Jump rope for 20 seconds to start. Aim for 60 seconds over time.

Some diet plans for your legs
1. Stay hydrated

The body stores carbohydrates as glycogen. Glycogen is used for energy during exercise. Poor hydration also accelerates glycogen consumption.

Low glycogen levels can lead to muscle fatigue and decreased performance.

Stay hydrated to get the most out of your leg workout. This is especially important on hot days.

2. Eat enough calories

Eating enough calories is the key to building muscle. Provides energy and maintains strength in legs and body.

Your calorie intake will depend on your specific activity level and needs. You can speak with a nutritionist or dietitian to determine the recommended intake.

3. Eat a balanced diet

To achieve maximum strength in your legs and body, you must maintain a balanced diet. This includes adequate hydration and an intake of macronutrients.

After your workout, focus on carbohydrates and protein. Carbohydrates replenish muscle glycogen, while protein helps in muscle repair.

4. Avoid added sugar

Foods with added sugar provide lower calories. This can lead to unwanted weight gain in the legs.

Limit or avoid foods with added sugar. This includes sugary drinks, breakfast cereals, and packaged snacks. Instead, eat more whole, unprocessed foods.

SUDHAKAR SHARMA

Author & Editor

Myself Sudhakar Sharma and I am a mechanical engineer right now and I want to explore my knowledge through my blog.

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