In this set of exercises, we will use skipping rope except the warm-up part, and will not use other equipment, so it is easy for beginners to master it and there is no need to be familiar with the equipment. Just follow the following kinematics. At ordinary times, whether at work or in a comfortable home, sedentary or want to exercise, you can strengthen your leg strength and improve your flexibility through this set of exercises.
Strengthening leg strength has many advantages. In addition to enhancing exercise ability and strengthening the squat ability of the body, there are mainly the following points. Leg training can greatly speed up the metabolism in the body, because the legs are far from our hearts. In order to provide enough oxygen, we have to speed up the circulation. Exercising legs will also make the body secrete more hormones that are beneficial to muscle strengthening. If you want to make your body stronger and your muscles grow faster, you should start with your legs and strengthen the intensity of training.
Strong legs can also make the body have a stable footstool, strengthen the stability of the body, and make you perform very well in more sports.
Warm-up session: skipping rope
This training begins with skipping rope. First of all, activate our legs and let our bodies enter a good state of exercise to cope with the next exercise. Skipping rope should be done at an appropriate speed, and we should always tighten the muscles in our legs. Continue to dance for one minute, then rest for fifteen seconds, and then enter the formal exercise below.
Action 1: skier
As can be seen from the name, this action is related to skiing. First squat down, then jump to one side. If you jump to the left, then stretch out your right leg backwards, squat for a while, and touch the ground with your right hand. Then jump to the right, stretch your left foot backward, touch the ground with your left hand, and repeat the above exercises to stimulate your legs. Imagine yourself skiing. When you close your feet, you should use force to make your body jump.
Do it for a minute and keep jumping from side to side. Keep your hind feet behind your body and touch the floor with your fingers.
Action 2: Oblique elbow touches knee.
After finishing the last movement, rest for about 15 seconds, then switch to this movement and keep a fast pace, so as to maintain the heart rate. First, cross your hands, and your arms are parallel to the ground. Then stand on tiptoe and let your body lean slightly, with the direction opposite to your toes. Then stand on tiptoe and try to touch your knee with the elbow on the other side. Put it down after touching, lift it again, try to touch it, and repeat the above actions. This can not only stimulate the legs, but also fully exercise the abdomen.
Action 3: Squat jump
This exercise requires us to jump. If your knees are not good, skip the jump and turn around and continue to squat. First, open your feet, put your hands on your chest, and then complete a squat. Get up, jump back and turn 180 degrees. Turn around and squat, then take off and turn around, repeat for one minute.
All the above exercises, if you want to strengthen your strength, you can add weight to your body, such as tying sandbags.