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We need strong legs for most physical endeavors and endurance activities exercises Running, climbing, walking, etc. Our muscles get smaller as we age, so we need strength training to increase muscle mass. Strength training decreases the risk of injury and strengthens Your bones. When you strengthen the muscles in your legs, the knees and joints in your feet come into focus. In addition, building muscle mass will certainly help you burn calories faster. Here are a few simple but useful ones exercises for leg strengthening .
5 Cumulative Exercises to Strengthen Legs for All
1. plunge
Lunges strengthen Build muscles in the buttocks and legs, including calves, quads, and hamstrings.
- Protect the width of your legs between your feet with your hands on your hips as you stand up and squeeze your abs together.
- Take one long step forward with the right leg and use the lower body until the knee touches the floor. The knee of the right or left leg should pass through the toes and the hind leg should stay under the thigh.
- Use the leg muscles to bring the body upright again. Do the same. exercise Do at least 10 with the right leg and change to the left leg.
- Use 5-10lb dumbbells to increase resistance. Increase the number of repetitions the exercise Ask how to balance both legs.
2. increase calf muscles
Calf muscles are the muscles between the knee and the ankle behind the foot. Calf enlargement is. leg strengthening exercises that strengthen 2. the calf muscles known as soleus and gastrocnemius.
- Stand with your feet shoulder width apart and your hands on your hips.
- Lift the heels at the same time and support yourself with your feet and legs.
- Hold this position for 5 seconds before returning your heels to the floor. Your knees and back must be straight everywhere. the exercise .
- Do not lock your knees and repeat the exercise 20-30 times.
3. strengthen hamstrings
Your hamstrings are the muscles behind your legs. You. can strengthen These muscles are supported by pelvic lift and static reduction
- For static deficiency, bend one leg at a 45 degree angle while sitting on a couch or chair. Hold heel to floor and push down until hamstring muscles tighten.
- Hold reduction for 5 seconds then relax.
- Repeat the exercise Go to the other leg 8-10 times. Increase the number of repetitions or decrease the resistance the exercise .
4. stretch the hip flexors
This was a flexor muscle – a vacation. leg strengthening exercises This helps to stretch and loosen the leg flexor muscles.
- Step forward on one leg and bend the knee to 90 degrees.
- Lower the other knee by tilting the pelvis forward.
- Pull the tailbone until the front lobes of the legs are extended and hold the position for 20 seconds. Repeat. the exercise with the other leg.
5. gluteal bone bridge
- Lie on your back on the floor. Bend your knees and place your feet on the floor. Your arms should be placed close to your hull with your palms facing up.
- Begin to raise your legs until you reach a straight piece extending from your shoulders to your knees.
- Using your own core muscles, place your right knee into the bust and repeat this with your left knee.
Strengthening exercises for the old man
1. single circle
Single circles allow you to move up and down with ease. There are options to do this the exercise As a warm-up for lower legs and feet.
- Sit in the Osman Empire and place your feet on the floor. Raise your right knee and move your foot in 20 radial movements.
- Change assignments and do 20 more radial movements. Move to the left knee and repeat the radial movements with both assignments.
- Breathe: move up and exhale as you move down.
2. 2. Extend your knees.
The exercise will strengthen Your knees. Strong knees ensure better balance and better position. The exercise Increase the range of motion of your knees.
- Sit in the Osmanic Empire and place your feet on the floor.
- Extend right knee forward and hold in a straight line for a few seconds. Switch to your left knee and hold for a few seconds. Repeat. the exercises 10 with both legs.
- Breathe: breathe as you pull over and breathe as you move down.
3. selective squat
Partial squat down. leg strengthening exercises that can help to strengthen your quads and leg flexor muscles. Not included in this species, the exercise It improves your ability to stand up and wander from a seated position. It stabilizes your body and increases your security and balance.
- Use the chair standing up to keep your body balanced.
- Bend your knees into a comfortable, pain-free position. Return to standing position. the exercise 10 times.
- Breathe: breathe with every upward movement and breathe with every downward movement.
4. straight leg extension
This exercise will strengthen Your quads, leg flexors, and abdominal muscles. This will certainly help you stay ahead as you walk.
- With your back to the floor, bend one knee. The other knee must remain straight and the toes must point upward.
- Go up the straight leg until it is at the same height as the curved knee. Return the leg to the straight position. Repeat. the exercise 10 on each leg.
- Breathe: breathe during the upward movement and breathe during the downward movement.
5-Heel Shield.
Heel stand is one. leg strengthening exercises This focuses on the front lobes of the lower legs. It strengthens This lobe allows the toes to increase to prevent stumbling.
- Stand upright and stick to the stool for balance.
- Raise your foot with help using your own heel and then return to the starting position. Off. the exercise 10 times.
- Breathe: breathe when toes rise and breathe as you move.
6. 
Sit.
This exercise Keep feet and thighs strong. You can apply this exercise Apply daily to save your confidence and freedom.
- Stand in front of your chair with your knees close to the seat.
- Lean forward with bent knees and lower your body as if you want to sit in crap. Pause exactly before touching the chair and then appear again. Repeat. the exercise 10 times.
- Breathe: breathe as you stand up and breathe as you fall down.
7. bending knees
The exercise Improve hamstring and balance muscle strength.
- Stand and use chair for balance.
- Bend right knee to highest position you can reach, then return to starting position. Repeat. the exercise 10 times, going to the left knee.
- Breathe: breathe as you pull over and breathe as you move down.
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