Because warm-up exercise, relaxation exercise and inter-station exercise all focus on leg muscles, there is no need to add too many people to strengthen leg muscles in the arrangement of circular training. If you can use the weight-lifting bed and its accessories, you can add leg stretching, leg bending, leg pushing and any exercises supported by this machine.
Pedal exercise:
Pedal exercise can exercise every muscle in the leg and also the muscles in the hip. To do this exercise, you need a pedal-the stair board at the bottom of the stairs can also be used. However, it may be more convenient to buy an aerobic pedal platform with two sets of risers (30 to 35 cm high) under it (because it is easy to carry). You just walk up and down on the pedal or run up and down. After one leg steps on the pedal, the other leg lifts, and then one leg steps down, followed by the other, and then repeatedly steps on and off in the above manner.
Squat on one leg:
Squatting on one leg exercises the hips and hind legs, which helps to enhance the sense of balance. The right leg stands on the edge of the pedal, the back of the right foot is on the right side of the edge of the pedal, and the left leg hangs outside the pedal. In the abdomen, the right leg on the pedal bends from the knee, pushing the hip backward and clinging to the heel of the right foot until the left foot touches the ground. Put your right foot straight on the pedal, with the heel of your right foot as the leading position instead of the toe, and repeat the above actions. The second rotation leg practice.
The heels of both feet should be at the same level. And in order to prevent yourself from falling, you may need to grab other things (such as railings).
Stand firm:
Standing on your heels exercises your calf muscles and calves, and helps to enhance your balance. Stand on the edge of the pedal, or if you have a stepped aerobic platform, place two sets of risers under the platform. Belly in, stand up straight, put your feet firmly on the pedal, and expose your heels outside the edge of the pedal. Put your hands on a wall or a solid object to keep your balance. Raise your heel a few inches above the edge of the pedal and stand on tiptoe. Keep this posture for a while, then lower the heel below the platform and feel the stretching of the calf muscles. Repeat the above actions and rotate your legs for the second time.
If you find it difficult to do one-legged exercises at first, you can do two-legged exercises at the same time. A little space. Lift your left arm and right leg, about 1 inch from the ground, and stretch as far as possible. Keep this posture, count slowly for five times, and then put your arms and legs away. Repeat the above actions with your right arm and left leg. After completing a set of movements, change your position on one side and continue practicing.
Squat:
Squat down to exercise thighs and buttocks. You can put your hands on your waist, or you can lift dumbbells, with your arms hanging at your sides (you can also put your arms out from the front of your torso or clench your fists inward to keep your balance on your chest, or put your hands on your head in a challenging posture), your feet are waist-width apart, and your center of gravity moves back to your heels slightly. Hang your arms at your sides, tuck in your abdomen and stand with your chest out, just like sitting back in a chair. Keep your upper body lean forward no more than a few inches and try to walk down. When you reach a point parallel to the ground, you can't descend any more, and don't let your knees go forward beyond your toes. When the hips are parallel to the ground, straighten your legs and return to your original standing position. At the top of the whole movement, don't tilt your knees.
Arrow squat:
Arrow squat is very effective for hip, waist and thigh exercise. Stand up straight, feet apart, shoulder width apart. Take a big step forward and step firmly on the ground. Keep the front knee completely stable, the upper body absolutely vertical, and the body straight down until the rear knee almost touches the ground. Stand up straight, change steps, repeat the above actions, and keep changing steps.
Don't let your torso lean forward, and make sure that your weight is evenly distributed between your legs. Imagine a pole inserted directly from the center of your torso and moving up and down like a merry-go-round, instead of moving back and forth. Remember, the bigger the step you take, the more you pay attention to your hips and hamstrings; The smaller the stride, the more emphasis is placed on the quadriceps femoris. Finally, when you are in a squat position, your knees should be at a 90-degree angle, and you should be able to see the tips of your shoes or toes.