What are the different possibilities of exercising on your feet at home?

There is a wide range of ways to perform exercises at home that strengthen and tint the lower body in the absence of a gym equipment. These movements, which are classified as body weight exercises, depend on their own body weight for resistance, even if dumbbells or dumbbells can be added to increase problems. The muscles worked may include glutes, hamstrings, quads and inner and outer thighs, and each exercise that includes different types of squats and lungs, questioning more than one muscle group at a time. For optimal results, it is recommended to perform these leg exercises at home two to three times a week, finish two to three sets of each movement and ten to 15 reps to move.

Available leg exercises at home are among the most effective. They can be performed in a number of ways, from a traditional attitude to the hip width, to a wide attitude with the toes to a one -legged attitude. Dumbbells can be increased by dumbbells on the sides, holding the rod over the upper back, increasing the number of repetitions,more slowly or adds a jump at the top of the movement. Squats are considered to be a dominant quadriceps exercise, but also question Glutes, hamstrings and aductors or inner thigh muscles.

To make a traditional squat, it should happen with the legs, the width of the hip apart, and the fingers intertwined behind their heads, elbows out. Keeping the chest raised and looking directly forward, pushing the sides back, reaching the weight of the heel and slowly lowering the sides behind the body until the thighs are almost parallel to the floor. The heels should remain on the ground at all times, and the knees should not slip forward on their feet, collapse in or bow outwards. After taking about three seconds to reduce it into a squat, it should push through the heels and stand up, taking one or two seconds to return to the initial position. Finally, one should press Glutes at the top so that the hips are before lowering backdown.

lungs are another effective option for exercising on your feet at home. They can be carried out in a stationary position in which a person simply decreases and up, with a step forward, with a step back or as a forward movement. Lungs work virtually all muscles of the lower body at the same time and the problems can be increased by incorporating the same techniques as the squat exercise.

To perform a basic stationary lunge without a step, it should stand with legs, leg width apart and take a big step back-it is the starting position. With the weight mostly on the heel of the front leg and the rear heel lifted off the ground, it should move with three seconds by bending the rear knee and dropped as low as possible to the lunge without leaning forward. The front knee would simply bend to 90 degrees, not move forward around the tip. When you stop at the bottom, you need to return to the initial position in one to two seconds, to hold on a chair or wall for balance if necessary. For the front lunge one should take a big stepforward, lower the back knee towards the floor and push back from the front leg to stand back; For a backward lunge one should get backwards to make a lunge and push forward to stand back.

There are plenty of leg exercises that focus on the muscles of inner and outer thighs, but often a balanced option is a side lunge. You want to do a lateral outage, should stand together with your feet and take a big step directly to the side and keep your legs parallel. Without twisting or tilt the side, one should push the hips down and backwards with the weight over the leg that has just gotten out, and make sure that the hips, knees and ankles are vertically aligned, but the other leg remains straight. Should then push back from the foot that has just returned to return to the initial position and repeat in a different direction. Variants include weight holding, performing all repetitions on one leg before switching and for more advanced balance on one leg between repetition.