Nowadays, many people are very fond of fitness. Of course, if one insists on fitness, it will be helpful to us, such as making the body stronger, making oneself healthier, etc. However, there are some precautions when exercising, such as Proper fitness moves. So do you know how to train your legs? If you don’t know, you can find out the answer from the content below.

Alternate diagonal jumps

1. Adopt a comfortable position with one foot slightly in front of the other.

2. At the beginning, use the front leg to move the knee of the other leg forward. You may lift it high before landing. Try to go as far as possible with each step on each side.

3. Set a line on the ground to indicate the distance for movement on both sides.

4. Repeat the above actions with the other leg.

Side stance long jump

1. Start with your feet hip-width apart. You should hold your chest up and your head up, with your knees and hips slightly bent. This is the starting position of the movement.

2. Lean your body to the right, extend your hips, knees and ankles, and jump into the air. While jumping, limit the movement of your arms and jump as far to your right as you can.

3. Land facing the same direction, keep your feet hip-width apart, and use your lower limbs to cushion the impact of the landing.

Swing legs front and back

1. Stand with one leg next to a stool with a backrest, and support the body with the arm on the same side holding the backrest. The arm on the other side pinches the waist, and the leg is slightly bent and lifted. This is the starting position of the movement.

2. Swing the raised leg forward and then back. During the swing, make sure your legs are straight and the swing is as wide as possible.

3. The above is a complete action. Repeat the action to the recommended number of times.Then continue on the other side.

One-arm open-hand kettlebell clean

1. Place a kettlebell between your feet, squat down, and keep your upper body straight. This is the starting position.

2. Then quickly lift the kettlebell to the shoulder position so that the spherical part of the kettlebell falls on the palm of your hand.

3. After staying for a moment, gently throw the kettlebell out and grab the handle of the kettlebell with one hand.

4. Then return to the starting position and repeat the above actions.

Standing dumbbell calf raise

1. Stand upright, hold a dumbbell in each hand, and let your arms hang naturally on both sides of your body. The forefoot metatarsals of both feet should be placed on a fixed object about 5-8 cm high, and the heels should be on the ground. This is the starting position of the movement.

2. Lift your heels off the ground, raise your toes as high as possible, and exhale at the same time. Stay at the top for 1 second and feel the tension in your calf muscles. It should be noted that when the toes of both feet are forward, the exercise areas are relatively even; when the toes are pointed inward, the focus of the exercise is on the outside of the calf; when the toes are pointed outward, the focus of the exercise is on the inner side of the calf.

3. Finally, slowly lower your heels, return to the starting position, and inhale at the same time.

4. The above is a complete action, repeat the action to the recommended number of times.

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