everyone must be exercised in a sport that you earn your body health and also gain architecture Strong muscular as it should not be enjoying his muscles strong arms and chest and be mounted The legs are weak and we will give you here the most important exercises practiced in order to strengthen the muscles of your legs
1-static high knees
Loop the band around both feet, and stand with your feet about shoulders-width apart and elbows bent along your sides. Simultaneously lift your left arm and right knee so your right thigh is about parallel to the ground. Complete eight to 10, then switch sides.
Loop the band around both feet, and stand with your feet about shoulders-width apart and elbows bent along your sides. Simultaneously lift your left arm and right knee so your right thigh is about parallel to the ground. Complete eight to 10, then switch sides.
2-squat man and one
Stand next to a wall and then place it on the palm of your hand to be at shoulder level and not up and make sure that your foot is 45 degrees from the wall unrighteousness go down slowly until your knee touch the ground, and then repeat the movement with the other foot.
3-split jumps
Loop the band around your ankles and stand with your feet about shoulders-width apart. Bend your knees, and jump straight up as you drive your right leg forward and your left leg backward. At the same time, swing your left arm forward and right arm backward for momentum. Land with your feet in starting position. Do five jumps with your right foot and left arm forward, then five with your left foot and right arm forward.
Loop the band around your ankles and stand with your feet about shoulders-width apart. Bend your knees, and jump straight up as you drive your right leg forward and your left leg backward. At the same time, swing your left arm forward and right arm backward for momentum. Land with your feet in starting position. Do five jumps with your right foot and left arm forward, then five with your left foot and right arm forward.
4-Stretching exercises
Lie with your back on the ground and then lift one foot up and lift up your body and Akhvdah and your foot is still high and repeat the movement with the second foot, too.
5-plank knee thrusts
Loop the band around your left foot and right ankle, then get into a plank position with your shoulders stacked above your palms and your body in a straight line between the top of your head and your heels. Lift your right foot off the floor and bring your right knee straight forward to the inside of your right elbow. Then return to start. Do eight to 10 thrusts with the right foot, then loop the band around your right foot and left ankle, and repeat with the left leg.
Loop the band around your left foot and right ankle, then get into a plank position with your shoulders stacked above your palms and your body in a straight line between the top of your head and your heels. Lift your right foot off the floor and bring your right knee straight forward to the inside of your right elbow. Then return to start. Do eight to 10 thrusts with the right foot, then loop the band around your right foot and left ankle, and repeat with the left leg.
6-straight leg lifts
Loop the band around your ankles and lie on your back with your legs outstretched, your feet flexed, and your palms on the floor beneath your butt. Brace your core and raise both legs about a foot off the ground. Keeping both legs straight and your left leg as still as possible, raise your right leg up as far as you can. With control, bring your right leg back down to the starting position. Do eight to 10 raises, then switch legs and repeat.
Loop the band around your ankles and lie on your back with your legs outstretched, your feet flexed, and your palms on the floor beneath your butt. Brace your core and raise both legs about a foot off the ground. Keeping both legs straight and your left leg as still as possible, raise your right leg up as far as you can. With control, bring your right leg back down to the starting position. Do eight to 10 raises, then switch legs and repeat.
7-monster walk
Wrap the band around your lower calves, and stand with your feet about shoulders-width apart and knees bent. Keeping your feet wide and the band taut, take four exaggerated steps forward. Then, take four exaggerated steps backward.
Wrap the band around your lower calves, and stand with your feet about shoulders-width apart and knees bent. Keeping your feet wide and the band taut, take four exaggerated steps forward. Then, take four exaggerated steps backward.
8-pressure
use the leg press machine put some weights with and press firmly until your feet are unique full leg and repeat the exercise using different weight loads.
You will need this for some weightlifting exercises, hold the weights in your hand and then rose to the top of your feet and yell even standing on the edge of the toes and then fell again and repeat this exercise, the ups and downs and you carry weight with your hands.
