5 simple exercises that will make your legs stronger

This simple training will help strengthen the muscles of the legs and improve their performance for those involved in jogging or cycling. Exercises are shown by Pavel Khamidulin, MSMK in cycling, nine-time Russian champion, winner and medalist of the World Cup on the track, participant in the Olympic Games and head coach in cycling in World Class.

5 simple exercises that will make your legs stronger

Photo: Kirill Skom

5 simple exercises that will make your legs stronger

Important: if you are a beginner and don’t spend b about most of the day in training in cycling shoes, it is safer and more effective to carry out exercises in sneakers.

  1. To complicate this exercise, you can use the bodybar (choose the weight depending on your physical fitness). Place the bodybar on your shoulders.

  2. Stand with your socks on a step or a special step platform.
  3. Rise on your toes. Watch your posture.
  4. Lower your heels to the floor or, if the platform is high, as low as possible.
  5. Do 15-20 reps.

5 simple exercises that will make your legs stronger

Photo: Cyril Skom

5 simple exercises that will make your legs stronger

Photo: Kirill Skom

  1. To perform this exercise, use the bodybar again, place it on your shoulders.
  2. Perform a squat.
  3. Return to starting position.
  4. Repeat the exercise 15-20 times.

5 simple exercises that will make your legs stronger

Photo: Kirill Skom

5 simple exercises that will make your legs stronger

Photo: Kirill Skom

5 simple exercises that will make your legs stronger

Photo: Kirill Skom

  1. Starting position - standing, hands in the castle behind.

  2. Sit down and jump from this position as high as possible.
  3. Repeat 15-20 times.

5 simple exercises that will make your legs stronger

Photo: Kirill Skom

5 simple exercises that will make your legs stronger

Photo: Kirill Skom

  1. Starting position - standing, hands in the lock . The right leg is supportive.
  2. Squat on your right foot, try to straighten your left one in front of you.

  3. Return to starting position.
  4. Do 15-20 reps on each leg.

5 simple exercises that will make your legs stronger

Photo: Kirill Skom

5 simple exercises that will make your legs stronger

5 simple exercises that will make your legs stronger

Photo: Kirill Skom

  1. Starting position - standing, legs slightly bent. Keep your hands in front of you for better balance.
  2. Vigorously push off the floor and jump onto the pedestal.

    Lower your hands.

  3. Return to starting position.
  4. Repeat 15-20 times.

If after the first approach you are not tired, rest until your breathing is completely restored and repeat the set of exercises 2-3 more times.

The Challenger thanks the club World Class RedSide for helping to organize and conduct the shooting.

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