Top 10 exercises to strengthen legs

1. Lunges

It is an exercise walk strongest Stand upright to be on your left foot after foot of your right foot and then fell down Barakptik even touch the ground and then stop again and repeat the same movement with the other foot.

2. Exercise Calf

You will need in this exercise for some weightlifting, weightlifting Hold your hand and then rose to the top of your feet and yell even standing on the edge of the toes and then fell again and repeat this exercise, the ups and downs and you carry weight with your hands.

3. Alqrvsh one man

Stand next to a wall and then place it on the palm of your hand to be at shoulder level and not up and make sure that your foot is 45 degrees from the wall unrighteousness go down slowly until your knee touch the ground, and then repeat the movement with the other foot.

4. tensile exercises

Lie with your back on the ground and then lift one foot up and lift up your body and Akhvdah and your foot is still high and repeat the movement with the second foot, too.

5. squat

In this exercise, you should stand in front of the wall and put the ball between your back and the wall between the wall, and then put your hand on your knees and start the implementation of the exercise down to a squatting position and even stand up and so on.

6. loads

Hold loads with your hands and then I step one leg forward and back again and repeat the movement with the second man.

7. Alqrvsh with lifting loads

Stand upright, then leaned forward and lift weights with your hands and then go up by continued to go down until the squatting position and rise even unique to your back and so on.

8. Pressure

Use the leg press machine put some weights with and press firmly until your feet are unique full leg and repeat the exercise using different weight loads.

9. pressure using a ball

Sit on the ball and then roll out until your knees Montatin, singled out one of them and retained the other bent then Avrdha other twelve and so on.

10. rear flexure

In this exercise, you should lie down on your stomach and then lifting loads Berglk and bent back and repeat the exercise several times with increasing weights.

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