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Leg muscles are where many people want to train, but before training, if you don’t choose the appropriate action, it will lead to training mistakes. Next, let’s learn about leg training actions! If you also want to know, let’s continue to look down.

Split jump

Split jump

  1. Take a lunge position with one foot forward, knees bent, and rear knees almost touching the ground.
  2. Make sure the front knee is above the midline of the foot.
  3. Stretch your legs, jump as high as possible and swing your arms.
  4. When jumping, put your feet together. When landing, move them back to the starting position.
  5. When landing, cushion the impact of landing with both legs and return to the starting position.

Scissors jump

  1. Stand upright, take a step forward on one leg, bend your knees, and squat down. This is the starting position of the action.
  2. Jump up as much as possible, swing your arms, change the position of your legs, and do the lunge squat down again. When squatting, pay attention to the front legs and knees do not exceed the toes.
  3. Repeat the above actions alternately with both legs to the recommended number of times.

Split squat

  1. Stand upright, take a step forward on one leg, bend your knees, and squat down. This is the starting position of the action.
  2. Use the heel of the front leg to make a small jump upward. At the same time, change the position of both legs, and do the lunge squat downward again. When squatting, pay attention to the front legs and knees do not exceed the toes.
  3. Repeat the above actions alternately with both legs to the recommended number of times.

Single leg hard pull

  1. Hold a Kettlebell in one hand and hang it on your side. Choose the leg on the same side as the hand holding the Kettlebell and stand on one leg.
  2. Keep your knees slightly bent, make a straight leg hard pull, bend your hips, and extend the other leg behind you to maintain balance. Continue to lower the Kettlebell until you are parallel to the ground, and then return to the upright position. Repeat the action to the recommended number of times.

Standing dumbbell heel lift

  1. Stand upright, hold a dumbbell with both hands, and the arms droop naturally on both sides of the body. The plantar metatarsal of the forefoot of both feet steps on a fixed object about 5-8 cm high, and the heel falls to the ground. This is the starting position of the action.
  2. Keep your heels off the ground, stand on tiptoe as far as possible and exhale at the same time. Stay at the top for 1 second and feel the tension of the calf muscles. It should be noted that the toes of both feet move forward and the exercise parts are relatively uniform; Toes inward, focusing on the outside of the lower leg; Toes outward, focusing on the inside of the lower leg.
  3. Finally, slowly lower the heel, return to the starting position and inhale at the same time.