Hop training for strong legs

Do not like to go to the gym, but want to burn many calories, build muscle or develop stamina? Hopping your leg muscles will do all these things.

Hop training for strong legs

Hop training for strong legs

  1. Stand straight, feet shoulder-width apart, stretch your arms up.
  2. Start leaning forward, lowering your hands. They should touch the floor. Do not bend your knees.

  3. As soon as the hands touched the floor, return to the starting position (hands up) and rise to the socks.

Hop training for strong legs

Hop training for strong legs

What trains: core muscles, extensor muscles, quadriceps.

  1. Stand straight, feet shoulder-width apart. Then do a squat, place your palms in front of you on the floor.
  2. Take your legs back to be in a resting position.

    Immediately return to the squat position (do not do push-ups).

  3. Get up (don't jump) and stand on your toes with your hands straight up.

Hop training for strong legs

Hop training for strong legs

What trains: gluteal muscles, posterior thigh, thigh biceps, inner thigh.

  1. Stand straight, feet shoulder-width apart, join hands in the castle in front of the chest.
  2. Take a step with your left foot to the side and lower yourself to the full stop.

    At the same time, your right leg should bend at the knee so that the right knee is above the foot. The left leg should remain completely straight. The back should bend, but remain straight. Return the leg to its original position, then repeat the exercise for 30 seconds.

  3. Then do the same with the right foot.

Hop training for strong legs

What trains: inner thigh, gluteal muscles.

  1. Stand straight, legs wider than shoulders, socks turned outward. Do a squat, open your knees to the sides towards the socks, hips parallel to the floor. Keep your arms locked at chest level or straight in front of you.
  2. Lock the position and jump out of it (jump from heel to toe, and not vice versa).

    Jump in as little time as possible.

  3. Return to your starting position and repeat the exercise.

Hop training for strong legs

Hop training for strong legs

What trains: the back of the thigh, buttocks, quadriceps.

  1. Stand straight with feet shoulder-width apart. The back is straight.

  2. Bend your leg at the knee, bounce and take a step back as far as possible. Both knees should be bent at an angle of 90 degrees. The knee in front is above the foot.
  3. Do one leg exercise for 30 seconds, then change leg.

Hop training for strong legs

Hop training for strong legs

What trains: gluteal muscles, hip biceps, quadriceps.

  1. Take your right foot forward and bend your knees. Both knees should be bent at an angle of 90 degrees. The knee in front is above the foot. The back is straight.
  2. Jump up (from heel to toe) and change legs.

    Landing on the floor, you should be in the starting position, but only with the left foot in front. Ahead standing leg always lands in full foot. Muscles are tense throughout the exercise.

  3. Keep jumping, changing your legs every time. Perform at a fairly fast pace.

Hop training for strong legs

Hop training for strong legs

What they train: gluteal muscles.

  1. Stand straight with feet shoulder-width apart.
  2. Tilt your back, move your right leg to the side, the left leg is bent at the knee (the knee is above the foot, and preferably above the heel), with the right hand touch the left foot.
  3. Jump from this position up. Change your leg while jumping.

    Now the left foot is set aside, and the left hand touches the right foot.

  4. Do not forget to keep your back straight and try to stretch your muscles better. Do not linger for a long time in each position - exercise at a fast pace.

Hop training for strong legs

Hop training for strong legs

What they train: muscles of the cortex, muscles that stabilize the back.

  1. Accept the position of the classic bar on straight arms.

  2. Start jumping from side to side while keeping your shoulder girdle still. Spin the pelvis only. The jump goes through the center.

Hop training for strong legs

Hop training for strong legs

What they train: hip biceps, gluteus maximus, quadriceps.

  1. Install the drawer or platform.

    Take a position in front of the platform, stand straight, keep your hands either along the body, or in front of you in the castle. The legs are slightly bent at the knees.

  2. Jump onto the crate while doing a deep squat. The pelvis should fall below the knee joint. Jump from heel to toe and land in full foot.

  3. Get off the crate, lowering each foot in succession to the floor.
.

Search

Related Articles