Pull-Up: How to Do Your First One? The pull-up is a great exercise for building back and arm muscles. It directly engages them whilst building strength and stamina. Moreover, the pull-up exercise is commonly performed by beginner and advanced-level athletes, especially in gymnastics, bodybuilding, and calisthenics. The pull-ups also help build hand strength and grip, which can prove beneficial for other exercises such as chin-ups, handwalks, handstands, human flags, etc., which are practiced mainly by calisthenics and gymnastics professionals. How to Do Your First Pull-Up? Dead Hangs The dead hang exercise requires you to hang from the pull-up bar with your feet hanging in the air without any support. You can either grab the pull-up bar by jumping from the ground, by jumping, or using a stepper, or by using other exercise equipment to reach the pull-up bar, hold it with your grip, and then, keeping your legs hanging in the air. Doing the dead hang exercise for one minute or more would...
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| Leg Workout At Home With No Equipment |
Leg Workout At Home With No Equipment: If you have been trying to reduce the fat in your legs or trying to build muscle in your legs, then this is a must read blog for you. In this blog, you will find five effective leg workout exercises that you can do anywhere or anytime you like. Also, this workout doesn't require any equipment. So, let's get started with the workout.
Leg Workout At Home With No Equipment
Exercise 1: Lunges
The first and most crucial exercise to help build your leg muscles is lunges. You should try to do 3 sets of 10 repetitions. If you are able to do 10 lunges alternating your legs easily, then you should increase the number of repetitions in each set by 5 or 10. For example, you can do either 15 or 20 repetitions in each set and then move on to 20 or 30/ 25 or 40, and so on...
Exercise 2: Squats
Another effective leg workout exercise. The squats will not only help you build your leg muscles, but also help you to develop stamina between your workouts. Squats should be done keep your back as straight as possible. If you are unable to do squats keeping your back straight or without bending your back, then assume that you are holding an object in your hand that won't allow you to move ahead.
Rest/Break
During this break, try to relax your leg muscles by shaking them. The more thoroughly you shake them, the more relaxed your leg muscles become.
Exercise 3: Horse Stance/Wall Sit
More commonly known as the horse stance or wall sit in many of the Asian countries, this is an effective exercise for building leg and core strength. Keep your hands straight or folder, bend down as if sitting down on a chair and hold in that position for at least 30 seconds. The more time duration you hold on to, the more your leg muscles strengthen. Try increasing the time duration by 30 seconds every time you feel the exercise has become easy. Also, do at least 3 sets of this exercise for effective results.
Exercise 4: Half Burpees
So we spoke about building your stamina while doing a leg workout in this blog. Burpees really help you to build your overall body stamina. However, we are only doing leg workout today, therefore we are going to half burpees. In this exercise, you would have to touch the ground and simply bounce off the ground. If you bend your knees ahead of your toe or do a wrong sit up, this exercise probably won't be useful.
Exercise 5: Calf Raise
Now that we have focussed on all the leg muscle groups, it is crucial to focus on the calf muscles. So to build your calf muscles, you should definitely stand straight and look ahead. While you are standing straight, lift only the back portion of the leg. The slower you do the more results you can witness in this exercise. Also, you should do at least 3 sets of this exercise with a minimum of 10 repetitions in each set.
So, I hope all these exercises and the workout is useful for you. If you find any confusion regarding any exercise in the blog, you can definitely watch the youtube video below for the same leg workout session. If you really inspire to be lean, fit and fantastic, then do follow me on this blog and on my youtube channel. In case you have difficulties or problems while working out, you can definitely respond in the comment section and I will respond to it asap.