The 8 Best Sports Choices for Forming Level and Slim Legs

Contents:

• Medical Video: Leg Workout Tips for Mass (SKINNY LEGS EDITION!)
  
• 1. Cardio
  
• 2. Squat gun
  
• 3. Sissy Squat
  
• 4. Goblet Squat
  
• 5. Bridge
  
• 5. Three-Way Lunge
  
• 6. Single-Leg Dead Lift
  
• 7. Skater Lunge
  

Medical Video: Leg Workout Tips for Mass (SKINNY LEGS EDITION!)

Tiered and slender legs are the dream of many people. To get the shape of a dream foot, a number of sports movements below canhelps tighten the leg muscles, ranging from the buttocks, hamstrings, quads, to the calves. Let's start tightening your shoelaces, and actively move!

1. Cardio

Cardio exercise is the most common type of exercise chosen to help form legs level and strong, because this activity is very effective at burning fat. Examples of cardio exercise are walking, jogging, swimming, which is done minimum of 45-60 minutes a day. Do routine 2-3 times per week.

2. Squat gun

This movement helps strengthen the quadriceps while tightening the buttocks.

How: Stand with your feet hip-width apart. The position of the hand can be straight forward or in front of the chest and in the head. Swing your right foot in front of a few centimeters from the floor. Then, squat by bending your left knee to 90 degrees. While you are squatting, lift the position of the right foot to be parallel to the hip. Do 2-3 sets, with each set of movements repeated 15-20 times.

3. Sissy Squat

This movement strengthens the quadriceps, hamstrings, and calves.

In this movement, you need a bench as your hand moves. Stand beside the bench with tiptoe feet and right hand holding back of chair.

Bend your knees forward to form a 90 degree angle. When your knees are bent, you bend backwards to form 45 degrees. Both of these positions when done will form a straight line position from the knee to the shoulder. After bending, stand again.

Do 2-3 sets. Each set consists of 15-20 repetitions.

4. Goblet Squat

Goblet squats help you tighten your buttocks and form quadriceps muscles.

How: Stand with your feet wider than your shoulder. The position of the hand holds the dumbell vertically with both hands in front of the chest, elbows pointing to the side. Then, squat downuntil the knee forms a 90 degree angle. Then return to the standing position.

To make your training session more intense, you can modify it by jumping small when you wake up from the squat and landing position with the knee bent again. Do 2-3 sets. Each set consists of 15-20 repetitions.

5. Bridge

The target in this movement is the buttocks and hamstrings.

Lie down with your arms on your right and left side. Bend your knees with your feet flat on the floor. Next lift your hips to make a straight line from the shoulder to the knee. Hold for 25 seconds. Repeat this movement several times.

5. Three-Way Lunge

This movement helps tighten the thigh muscles and buttocks.

How: Stand with your feet hip-width apart, with your hands holding your waist or in front of your chest. There are several stages of movement in this movement.

1. Right foot forward with knees bent 90 degrees
2. Return to standing position
3. The right leg is pulled to the right side with the knee bent 90 degrees
4. Return to standing position
5. Right leg backwards with knees bent 90 degrees

Repeat the above steps from the beginning for the left foot. Do 2-3 sets with repetitions of each set 15 times each side.

6. Single-Leg Dead Lift

Stand straight with feet hip-width apart. Each hand holds a dumbbell with the palm of the hand facing the thigh. The body is bent straight forward. One leg is stretched back to form a straight line from the shoulder to the foot

7. Skater Lunge

Stand with your feet shoulder width apart. Next cross your legs to the opposite level. If the left foot, take a big step to the right side, and vice versa. The position of the hand is swung with a straight hand.

If your left foot takes a step to the right, then your hand is swung to the left. Next, return to the standing position as before. Then continue the movement on the next leg back and forth alternately right and left. Do 3 sets, repeating each set 20 times the foot movements to the right and left.