Want strong, sculptural legs? If so, try these alternatives to expansion of the legs that will not only focus on the ATVs, but also all the important muscles in the legs, strengthening the total lower body.
A strong, tight lower body is the purpose of fitness for many – and no wonder. Strong legs support daily movements such as walking, rock climbing and lifting. To achieve this, people often turn to popular exercises on their feet, such as squats, lunges and so, even leg extensions. Expansion of the legs is for the abrasion of the quadriceps muscle, and many believe that they are sufficient to create overall leg strength. But here’s the catch – while they are great for your squares, they are not engaged in other key muscles such as buttocks or hips. If your goal is to gain complete lower body strength, try these alternatives to leg extension aimed at all the main leg muscles without the use of any machine.
What is an Exercise Extension of the Foot?
Local extension is a force training that aims at the quadriceps muscles, the muscles on the front of the thighs. Usually it is carried out on the leg extension machine, according to a study published in the sensors. Here’s how to do it:
- Sit on the car, back to the playground and feet under the soft lever.
- Adjust the lever so that it lay just above the ankles.
- Grab the handles, tighten your core and pull your legs until they are straight.
- Stop, and then slowly sink back.
This exercise isolated and strengthens the quads, improving muscle enhancement in the stability of the legs and knees.
What are the benefits of expanding leg extension?
Exercises on leg extension are primarily focused on the quadriceps muscle, a large muscular group in the anterior and sides of the thighs, including the rectum, vastus lateralis, vastus medialis and vastus intermedius. They are the largest muscle group of the body. The four play a crucial role in knee extension, which is important for walking, running, squats and maintaining balance and posture. Strengthening quads through leg extension can increase knee stability, reduce the risk of injuries and maintain joint health, especially in daily movements.
Disadvantages of expanding leg extension
While leg extension is effective for orientation to the quadriors, they come with some disadvantages. One of the main problems is increased stress on the knee, which increases the risk of injury and can cause discomfort over time. Because exercises secrete quads without attracting support muscles such as buttocks or hips, it can create muscle imbalance if not combined with other leg exercises. Also, this is not very convenient because you need a special machine. Instead, you can make other alternatives to leg extension that work on multiple leg muscles and delicate knees.
Alternatives of leg extension
Here are 10 alternatives to expanding legs that you can act at home to get a stronger and more tight lower body:
1. Extension of the legs on the leg or sister -presentation
How to do this:
On the knees kneel on the knees near the width.
Keep your body straight from your knees to head.
Slowly lean back, tie on your knees, not thighs.
Go as far as conveniently, and then squeeze your ATV to return upright.
2. Permanent expansion of the leg
How to do this:
Stand high, arms on a chair or wall for balance.
Transfer weight to one leg.
Pull your second leg right in front of you, keeping it as simple as possible.
Hold for a second and then lower and repeat. Adding an ankle weight can make it one of the best alternatives to leg extension.
3. Following the strike with a leg lined
How to do this:
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Stand with your legs located on top of the block or stack.
Step one leg back and you can also hold dumbbells in both hands if you like.
Drop into the passage, bending both knees, holding your back straight.
Press through the front heel to get back to standing. This is one of the best alternatives to leg extension.
4. The wall is sitting
How to do this:
Stand your back to the wall.
Slide down until your hips are parallel to the floor as you sit in an invisible chair.
Do not let your hands rest on your hips, keep them in front of you.
Hold this position for 30-60 seconds.
5. Expanding the board of the legs
How to do this:
This is one of the best alternatives to leg extension. Sign in the forearm or high position of the board.
Without moving the hips, lift one leg right behind.
Hold on for a second, then lower. Alternative legs.
6. The heel raised a cup of squats
How to do this:
Place the heels on small weights of the plate or wedge.
Keep dumbbells or scales at the height of the chest.
Squat down, keeping the torso vertically.
Press through the heels to stand. Try to maintain balance to fulfill this one of the best alternatives of leg extension.
7. Suspell the leg of the strip of resistance
How to do this:
Fasten a low resistance range (like a door or heavy furniture).
Sit in a chair and start a strip around one ankle.
Pull your leg until it is straight and then return with control.
8. Bulgarian collapse with dumbbells
How to do this:
Stand a few meters from the bench or durable surface.
Relax one leg behind you on the bench.
Holding dumbbells in each hand, dropping into the rampant.
Click through the front leg to climb back to complete the representative of this one of the best alternatives to expansion of the legs.
9. Expanding the dumbbell leg
How to do this:
Sit on a bench or chair.
Place the dumbbells between your feet.
Squeeze the dumbbells with your feet and pull your feet.
Slowly sinks down.
10. The standing calf lifts
How to do this:
Put the high, feet near the width of the hip joint.
Hold the dumbbells in both hands and if you are a newcomer, then you can put your hands on the wall or chair.
Slowly lift heels from the ground and rise as high as you can.
Slowly lower the heels back to the ground and repeat.
So, try these alternatives to houses and build your leg muscles and strength!
Related questions
How often do I have to do your feet workouts?
For most people, leg training once or twice a week with a vacation between them is effective for strength growth and muscles.
Can beginners do these exercises?
Yes! Most exercises can be performed by beginners and you can increase the difficulties when you become stronger.
