7 Alternatives for curly legs to get smaller body strength

When it comes to building strong, powerful legs, there are not enough exercises to choose. The gyms are often counted on classic movements such as leg curls and leg enlargement to target certain muscles, especially on the hips. While these exercises can sometimes have undesirable stress on the knees, especially when performing with great weight or poor shape. That is why it is important not to rely solely on them. No matter what your goal is to get muscles or strength, there are many alternatives to twisting your legs that are just as effective. These exercises can help strengthen the legs as delicate on the joints.

What is the exercises on the curls of the leg?

Lying a curl of the legs is an insulation practice that is primarily aimed at the hips and muscle muscles. This is a great step to enable the lower body in any workout, especially if you want to strengthen the back of the thighs. Before you find out what alternatives to curly legs, learn how to do it with the machine:

• Lie face down on a curl with legs completely extended. Adjust the site so that it lay just above the heels, on the back of the lower leg.
• Hold the handles of the machine or sides for stability. Keep your hips and torso on the bench.
• Tighten the main muscles to maintain the proper shape and maintain the lower back.
• Slowly bend your knees and lift the heels to the gluten, concluding the hips.
• For a few seconds, hold the top position to fully attract the hips and then lower the weight with control.

Perform 3-4 sets of 15 reps.

Exercise preferences on leg curls

Strong legs are important because they support our daily events such as walking, rock climbing, or even just stand for a long period. Kuchars of the legs are a great exercise that will help build this power. Basically, they target your hips, the muscles on the back of the thighs, which are often ignored. Strengthening these muscles can lead to improvement of muscle tone and growth, in accordance with the study of medicine and science in sports and exercise. They also work calves, especially the muscles called gastraknemia, which helps improve balance, mobility and prevention. In addition, the curls of the legs are a great complement to the day of the feet next to the squats or presses. But you can always look for alternatives to curly legs.

Side effects of exercise on the leg curls

There are reasons why you should look for alternatives to curly legs. While the curls of the feet are safe and effective, they can wear on the knees and lower back, especially when done with the wrong shape or too much weight. Fixed movement can also limit the natural movement of the joints, increasing the risk of discomfort and injuries. People with existing knee problems can be particularly uncomfortable. That is why it is reasonable to add alternatives to curly legs to a daily workout to avoid stress on the joints and improve more functional movement.

Alternatives for curly legs

This exercise works on the back of the legs – in many ways the hips and calves – while also activating the buttocks for additional strength. But as it can work knees, many people are looking for alternatives to curl leg. Here are 7 exercises you can try:

1. Trading is quitting

• Start by lying down on the bench, holding the dumbbells between your feet.
• Keep your legs completely elongated and the hips are flat on the bench.
• Slowly bend your knees to bring dumbbells to your buttocks.
• Stop at the top, squeezing your hips.
• Lower the dumbbells back into the starting position.
• Repeat 3-4 sets of 12-15 reps on each leg.

2

• Lie on your back with a range of resistance brought around the ankles and fixed to a fixed point.
• Keep your feet straight and your feet bend.
• Tilt your knees slowly to twist your legs to the gluten, feeling tension into the hips.
• Stop at the top for a second and squeeze.
• Slowly return to the starting position and repeat.
• Perform 3-4 sets of 15-20 reps.

3. Honestly

• Stand with your feet on the width of the hip joint, the bar over the middle of the foot to perform one of the best alternatives to twisting legs.
• Bend over the thighs and knees to squeeze the bar with your hands slightly wider than the shoulder width.
• Keep your back straight, chest and core, taking the bar, pulling your hips and knees.
• Lower the bar back by pushing your hips back, supporting your back right.
• Perform 3-4 sets of 6-8 reps.

4. The hip hips

• Sit on the floor with the top of your back to the bench and the barbecue that rest over your hips.
• Roll the bar into the position and put your legs flat on the floor, hip width.
• Click on the heels and slide the hips up, squeezing the buttocks and hips at the top.
• Lower the hips back down into the controlled motion.
• Repeat 3-4 sets of 12-15 reps.

Also read: Want slimy legs? Try squats, lunges, fast and more

5. The ball stability is spinning

• This is one of the best alternatives to curly legs. Lie on your back with your feet on a ball of stability and leg straight.
• Lift the hips from the ground, drawing the buttocks and the rod.
• Roll the ball to your knees, holding the hips.
• Stop when your knees bent and then slowly jump the ball back.
• Perform 3-4 sets of 12-15 reps.

6. The only bridge

• Lie on your back with one bent knee and the other leg is extended.
• Press through the heel bent leg to lift the hips from the ground, forming a straight line from the shoulders to the knees.
• Squeeze the gluten and thighs at the top.
• Lower your hips back and repeat for 12-15 reps before you switch your feet.
• Complete 3-4 kits.

7. Single Thright

• Stand up width from your feet, holding a dumbbell or weight in one hand.
• Keeping a slight bend in the standing leg, start the hips and lower the weight to the floor.
• Keep your back flat and turn your kernel if you continue your free leg behind you to perform these alternatives to curly legs.
• Return to the starting position, traveling through the heel of the standing leg.
• Complete 3-4 sets of 8-10 reps on each leg.

So, what are you waiting for? Try these alternatives to curly legs and get overall lower body strength!