Good morning, family! Today we start on Thursday with an ideal circuit to strengthen the legs , those great ones forgotten in many cases. It is true that defined abs or perfectly toned arms attract much more attention, but training the legs is of vital importance, because they are in charge of maintaining our weight and facilitating improvement in our performance.
What is special about this routine is its simplicity . On the one hand, it can be completed in less than 30 minutes and, on the other, it can be carried out in virtually anywhere , including your living room. In other words, it is a training for which you do not need to dedicate a significant part of your free time .
Little time, legs without training
Leg training and lack of time have a certain connection that, at first glance, is not usually easily identified. We could say that, on many occasions, the lack of time to train with all the dedication that we would like leads to a physical fitness deficit in the leg muscles .
The The reasons are, plain and simple, aesthetic . Unfortunately, we live in a society where everything is about appearance, so going to the gym is a decision that is sometimes made with the intention of improving physical appearance. In those cases, when you have to choose between distributing the training time or focusing it on the most attractive muscle areas , the trend is towards the second option.
In the long term, this generates a decompensation that is not positive at all. Therefore, circuits like the one we are going to offer today in TiendaCulturista become very important. If you are one of those people who often forget about your legs while in the gym, now you can balance the scale at home , without taking too much time.
The recommended routine is of three series, three days a week . The number of repetitions depends a lot on the physical state and the demands of each person.
Circuit to train the legs at home
Exercise 1. The classic squat. Stand in an upright position, with your feet spread about the width of your hips or shoulders; keeping your back straight, you should bend your knees until they form an angle of about 90 degrees, leaving your thighs parallel to the ground. Go back up in the same way and repeat the movement.
Exercise 2. Stand upright and step forward with your left leg. The exercise consists of bending both knees while keeping your eyes straight ahead and your back completely straight. Lower yourself until your knees are at an angle of about 90 degrees. The one behind should not touch the ground, so calculate your stride. Return to the starting position and repeat with the other leg.
Exercise 3. Get into a quadruped position (on all fours) and raise your left leg so that it is not supported. The exercise consists of stretching that leg back and, when it is straight, raising it as much as possible. Return to the starting position, always keeping your leg in the air and repeat the movement as many times as your routine indicates. Then do it with the other leg.
Exercise 4. Stand in an upright position and spread your legs until they are about twice as wide as your hips. The feet should be slightly open, pointing out. The exercise consists of bending the knees, keeping the back straight, until they form an angle of approximately 90 degrees. You must be careful that the knees do not exceed the tips of the feet. Return to the starting position and repeat the movement.
Exercise 5. It is a variant of Exercise 1. Perform the classic squat and, when you are down, push yourself to perform a vertical jump while raising your arms above your head. Just when you land from the jump, chain the movement with another squat, and so on.
If your physical condition is very good and you need a more demanding point, you can add extra weight to exercises 1, 2 and 4, plus a resistance band to exercise 3.