How to pump your legs outside without gym equipment: 5 effective exercises

How to pump your legs outside without gym equipment: 5 effective exercises

The first results can be seen after a month of training.

fitness treener

How to pump up your legs without gym equipment?

Leg training is a prerequisite for the harmonious development of muscles of the whole body. With a properly structured exercise, your own body weight is enough to keep the lower body at a high level of fitness. Legs contain 1/3 of all muscles of the body, so working on them you will gain more muscles than if you only spend time on arms or pecs.

Legs and buttocks are also part of the cortex muscles, so weak legs and lagging buttocks form a weak body center, the main task of which is to stabilize the hips and spine. And the second task is to ensure the transmission of force impulse from the upper body to the lower body. In simple words, if you want to have a strong upper body, immediately include in your training complex exercises for the development of the lower extremities.

There’s another reason that will motivate you to dedicate two hours a week to leg workouts – to improve your heart and vascular health. Flex magazine published an article in 2011 that scientists in Denmark conducted a study that showed a link between leg volume and heart health. They tested about 3,000 people over a 10-year period. The scientists concluded that high muscle volume protects against the development of cardiovascular disease and reduces the rate of overall mortality.

Allikas: Jim Stoppani, Ph. D. “Bigger Legs, Better Heart” Flex, 2011. – № 1. – С. 23.

Klassikalised kükid

Tehnika

• Place your feet shoulder width apart. Turn your feet at 45 degrees.
• Bend slightly in the lower back, keep your back straight. Keep your eyes forward.
• Take a deep breath and start lowering down to the parallel of the hips with the floor.
• With a powerful movement push yourself up and exhale.
• Pay attention to the position of your feet. They stand straight, do not fall inward or outward.

Perform three approaches of 25 times. Rest between approaches – one minute.

If squats bored you, told in the material about two alternative exercises.

Bulgaaria kükid

Tehnika

• The back is straight with a slight bend in the lower back, tilted to the floor. Shoulder blades together, chest forward.
• Put the back leg on a bench or other elevated position. The leg is only used to keep your balance.
• Take a deep breath and gently lower yourself down until the thigh of the front leg is parallel with the floor.
• Võimsa tõuke ja väljahingamisega.
• Pay attention to the position of the feet. They stand straight, do not roll inward or outward.

Perform three approaches of 20 times. Rest between approaches – one minute.

Explosive jumps from a deep saddle

Tehnika

• Place your feet shoulder-width apart, feet turned at 45 degrees. Bend slightly in the lower back, keep your back straight. The gaze is directed forward.
• Inhale, from a standing position do a deep squat with a straight back.
• From the bottom point, explosively jump up and exhale quickly.
• Land on your toes while simultaneously bending your legs at the knees.

Perform three approaches of 25 times. Rest between approaches – one minute.

Lunges with a leg swing forward

Tehnika

• The back is straight with a slight bend in the lower back, inclined to the floor. Shoulder blades together, chest forward.
• Take one leg back. The leg is used only for balance.
• Take a deep breath and smoothly lower down to the parallel of the thigh of the front leg with the floor.
• With a powerful push up, bring the back leg forward with the knee bent and exhale.
• Pöörake tähelepanu jalgade asendile. Nad seisavad sirgelt, mitte sissepoole või väljapoole kallutatud.

Perform three approaches of 20 times. Rest between approaches – one minute.

Tõsta varbad

Tehnika

• The back is straight. Scapulae together, chest forward. Stand on a hill so that your heels hang in the air. The distance between your feet and the floor is 20-30 cm.
• With a powerful movement, lift yourself up with the toes of your feet and exhale. Fix yourself for 1-2 seconds.
• As you inhale, smoothly lower yourself down so that your toes stand on the elevation and your heels do not touch the floor.
• Note that the weight of the body is transferred to the toes.

Perform three approaches of 35 times. Rest between approaches – one minute.

Do this workout twice a week in this sequence. In 1-2 months you will get the first results.

And how to keep fit if you had to take a break in training, told in our article.