There are many training movements for leg training, and each training movement has a very good effect. At the same time, among the training movements, some movements are suitable for novices, and some movements are suitable for veterans. What are the leg training movements for novices in the gym? What, I believe someone still knows. So, what are the leg exercises for newbies in the gym? Let’s take a look below!

Glute Bridge

We are doinglegs When training the lower limbs, the lower limbs are our focus training target. There are many muscle groups hidden in our lower limbs, so we need to train the lower limbs at different stages and choose different training methods for different parts. This way Helps our legs to get even exercise, which will make our legs stronger.

Some people are no strangers to the bridge-building movement. On the basis of some familiarity, we try to standardize the movements. When the bridge reaches the top position, we will stop the body in the air for a period of time and perform a contraction in the air. , we can clearly feel that the lower limbs are continuously exerting force.

Leapfrog

Exercises to develop thigh muscles and hip joint strength. Spread your feet into a half-squat position, lean your upper body slightly forward, and place your arms behind your body in a ready position. Push and stretch both legs hard to fully straighten the hip, knee, and ankle joints. At the same time, swing the arms forward quickly, jump forward and upward, then land with the soles of the feet and bend the knees for cushioning, and put the arms into a ready position. Perform 5 to 7 times in a row and repeat for 3 to 4 groups.

Single-leg glute bridge

After completing the above action of glute bridge, we will add some difficulty on top of the bridge and replace the movements that can be completed by the legs with Performed on one leg, we extend one of our legs while doing this movement.

Then we bend our bodies slightly to form an arch bridge shape, keep our bodies in a straight line when we reach the top, and alternately complete the single-leg bridge training.

Supine leg raises

Supine leg raises can also be done on a yoga mat. At the beginning, let our body relax and lie flat on the yoga mat with our legs stretched. At this time, we lift our legs upward and make them perpendicular to the ground. Kick your legs up as much as possible to lift your buttocks off the ground. This will provide a better exercise effect. When our legs are raised to the highest point, we put our legs down again and start the action again. Each group can be performed 30 times, each timePerform 3 sets at a time.

Aerial Cycling

The Aerial Cycling action is a basic leg training action. At first we lie flat on the yoga mat, and then we lift our legs upwards , start doing aerial bicycle movements. Try to keep your thighs perpendicular to the ground, and when your legs start to move, it's like riding a bicycle on flat land, riding freely and for 30 seconds each time. We can speed up the pace of exercise so that the exercise effect is better.