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10 MOVES FOR KILLER LEGS





 
10 MOVES FOR KILLER LEGS


Now is the perfect time to prepare for the upcoming summer season, because to get your legs in perfect shape you need time and a good training program.

Practicing these 10 movements will guarantee you to achieve great results in a very short time.


1. Dumbbell Deadlift

 
Dumbbell Deadlift

Hold a dumbbell in each hand.
Bend at the waist and bend your knees a little, allowing the dumbbells to drop close to the ground.
Come up to the starting position. That’s a repeat.
Try to perform between 10 and 15 repetitions.

2. Pulse squats

Pulse squats


Get into a squat position, with your feet shoulder-width apart and your hands together in front of you.
Squat down and instead of going all the way back up, go less than halfway up and go back down.
 Complete 3 sets of 20 beats.

3. Jumping lunges

 
Jumping lunges

Get into a split stance with your right foot forward and your left foot back. Go down into a lunge and immediately push down to the ground to jump up as you switch feet.
Complete 16 reps total, alternating legs on each jump. Rest and repeat until you complete three sets.

This exercise is high intensity, but it also gets results quickly. So while it’s good to practice once or twice a week, make sure to keep your routine within personal limits.

4. Speed ​​skaters

Speed ​​skaters

 
Jump to the side and, while touching the balls of your feet to the ground, bring your opposite leg back.
Immediately jump back in the other direction, continuing to alternate until you complete the reps.
Perform between 25 and 50 repetitions in total.

5. Calf raises

 
Calf raises

We know that a very common knee-related injury is a torn meniscus, which is part of the spinal cartilage on both sides of the knee, which is located between the two largest bones of the lower leg and the upper leg bone and is more prone to knee torsion injuries or other degenerative changes.

This exercise initiates the help of the meniscus by strengthening the muscles that surround and stabilize the knee, it helps the ankle muscles improve coordination and balance, thus keeping the knee in the proper plane because they put minimal pressure on the knee and are ideal for the recovery of a damaged meniscus.

Stand with your feet hip-width apart and a dumbbell in each hand (this exercise can be done without dumbbells, but is more effective with them).
Get as high as you can stepping only with the balls of your feet. Hold the position for a moment and lower to the starting position. That’s a repeat.
Perform between 25 and 40 repetitions in total.


6. Cup squats

Cup squats

 
Stand tall with your feet spread wide and your hips turned slightly outward.
Hold a dumbbell or kettlebell in front of your chest while keeping your elbows close to your body.
Bend at the hips, knees, and ankles to squat down.
Continue until your hips are slightly lower than your knees.
o get up, push your feet toward the ground and return to the starting position.
Complete 10 reps, rest, and repeat for a total of two to three sets.


7. Reverse lunge with kick

 
Reverse lunge with kick

Front kick reverse lunges are great for ensuring you engage your quads, glutes, and core while getting your heart rate up.

Start in a standing position, step back into a reverse lunge, then bring that same foot forward into a front kick.
It is important to lean back slightly as you kick forward. This will help activate your core and increase your range of motion.
Focus on repeating this exercise with one leg for 10-15 repetitions, and then repeat with the other leg.

8. Kettlebell swing

 
Kettlebell swing

You have to start standing with your legs wider than the width of your hips and with both hands holding the kettlebell between your legs and then you have to slightly bend your knees.
Next, you have to lean your chest forward, and swing the kettlebell back between your legs and then push your hips forward until you’re in a standing position. And then simultaneously throw your arms straight out in front of you while keeping a firm grip on the dumbbell and repeat.
You have to make sure that you are pushing your hips back and forth; these are push ups, not squats.
Complete between 15-20 swings.



9. Jump Squats



Start standing with your feet together, arms bent, and hands clasped behind your head.
Jump your feet out and when you land, immediately crouch down, keeping your arms where they are.
Extend your legs and jump your feet back to the starting position, immediately jumping back out.
Complete 3 sets of 12 repetitions.

10. Plank with leg raises

 

Lie face down, in the typical plank position, resting your forearms on the ground.
Raise your right leg as high as you can, then lower it back to the starting position and do the same with your left leg. This is a repeat.
Complete 12 repetitions.