Exercise 1: Squat
This action should be familiar to all friends, and there has been a period in last few years when squats have been very popular for cardiopulmonary training. But this traditional method of practice is actually very bad for knee.
Slowly lower and bend your knees, stretch your hips back and keep your hips parallel to ground for a few seconds, then quickly rise to a standing position.
Exercise 2. Push-off from squat
Based on Exercise 1: Squat down, replace previous steady lift with a jump, and lift both feet off ground at the same time.
Exercise Three: Lunge Squats
Exercise Four: Lunge Jump
Despite fact that level of practice increases, everyone can properly increase height of jump.
Exercise Five: Single Leg Curl
Do this exercise five times on each leg, switching to other leg.
Exercise 6: Single leg curl and jump
Based on Exercise 5: While crouching with one leg, replace previous steady lift with a spring jump to get your whole body off the ground.
Exercise seven: calf raise
Keep your feet shoulder-width apart and lift your heels up.
Students who lack ankle strength or who frequently sprain their legs may want to do this exercise more frequently. It is also a very good exercise for strengthening muscles around ankle and reducing sprains.
Exercise eight: vertical jump with both legs
Based on Exercise 7: Both Heel Raises, change process of lifting your feet up into a quick upward hopping movement, mainly relying on the calf muscles.
May 23, 2023
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