How to do bodyweight training for legs? This will make your legs look better.

The legs are where fat easily accumulates, and leg muscles are a very important factor in body shaping. As long as you master the techniques of leg training, you can lose weight in your legs without going to the gym. Let's take a look.

How to do bodyweight training for legs? This will make your legs look better.

How to do it: Stand with your hands straight as shown in the picture. Spread your legs apart, keeping your knees slightly bent. Squat until your knees are bent at a right angle. Keep your back straight and move your hips back, keeping your knees slightly bent as you return.

The recommended training volume is 4 sets x 25 times

This is a representative leg exercise, and women generally like to do this exercise. Men usually don't do this exercise when doing squats, but today we are talking about freehand exercise, so we have to add the splits to it.

Exercise method: Place your hands on the sides, stand with your feet together, and take a big step forward with your right foot. Then, slowly squat down, bend your right knee forward, and slightly straighten and sink your left leg.

Action process: When you squat to the lowest position, straighten both legs upward at the same time, pull your left foot forward, and move it close to your right foot. Then, take a big step forward with your left foot and squat. Repeat.

Training points: If you stand up to three-quarters of the way down or there is still a short distance before straightening, the quadriceps are mainly contracted. This action can also be done as a scissors squat, alternating between the left and right feet.

The recommended training volume is 4 sets x 15 times for each leg

Jump squats are squats with jumping movements added to them, which increases the intensity of the exercise.

Exercise method: Jump squats are counted as 3 jumps, the squat position is the same, the starting position is the beginning of the sitting position. Jump once, the second jump is higher than the ready position, and the last jump is the same height as the ready action.