When a person moves, the main function is taken over by the muscles of the lower leg and foot. This is why it is so important to keep these muscles in good shape. You can develop legs without special simulators using self-resistance exercises. Such exercises allow you to proportionally load and develop the muscles of the legs.
Instructions
Step 1
Standing on a flat and solid surface, you need to strain your calf muscles as much as possible. While maintaining muscle tension, stand on your toes. At an even pace, bring your heels together and spread them on your feet. This exercise may be accompanied by mild pain in the lower tendons of the foot.
Step 2
Without bending your knee, place your heel on a flat floor. Create tension in the shin muscle and lift the foot up slightly. Make 10 turns with your toes in different directions. For the best development of the leg muscles, try not to lift your heel off the floor.
Step 3
Put your foot on the toe. Pull the toe of the leg as far as possible and contract the biceps muscle of the lower leg. Make 10 turns of the heel left and right. To quickly build up the muscles of the foot, this exercise can be performed while standing on two legs and taking a slight burden.
Step 4
Starting position - lying on one side. One leg must be put slightly forward. Try to lift the toe of your foot, keeping your foot in a horizontal position. Perform movements with the greatest amplitude.
Step 5
In a standing position, take your right leg to the side. It is recommended to join hands in a lock and place them at chest level to create balance. Squat on your left leg. At the initial stage, you can hold on to any support with your hand or lower your right leg a little. But for the rapid development of the leg muscles, holding on to the supports should be excluded.
Step 6
Place your right leg on a chair behind you. Squat on your left leg. Try not to tilt your torso to the sides and keep it strictly vertical. You won't be able to sit down completely. But while maintaining the vertical torso, the back muscles are also trained.
Step 7
Sit in a high chair. The right angle of the leg bent at the knee will be considered the ideal seating height for this exercise. Wrap your hands around your left leg and try to press it towards you. Straighten your leg against hand resistance.
Step 8
Sitting down, place your hands on your belt. Without getting up from the floor, start walking. This exercise is the most effective means of preventing joint diseases and develops the calf muscles well.
