Instructions to practice legs properly

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Leg muscles play a very important role because it not only supports daily walking activities, but also occupies a certain amount of muscle, affecting the aesthetic factor of the body. Therefore, leg training is something that should not be ignored. Here are leg exercises that will help you work most of the important muscle groups in your legs. The special thing is that these leg exercises do not require any support tools or any other equipment, you can do them easily at home or anywhere.

Exercise 1: Quad stretch The quadriceps (Quads - Quadriceps) are a group of muscles located in the front of the thigh to help straighten the knee. You use these muscles when you walk, run, or perform lunges.
To exercise the legs and stretch the quads, you need to:
Stand close to the wall, place one hand straight on the wall for balance. Bend your leg outside, grabbing your ankle with your other hand to push your heel toward your butt. You may feel a slight or moderate stretch in the front of your thigh. Pause for a few seconds to relax, then repeat with the other leg. SEE ALSO: Effective, firm butt exercises
Exercise 2: Hamstring/calf stretch The hamstring is a muscle along the back of the thigh, running from below the buttock to the knee, that helps you perform knee flexion and hip mobility. The hamstring muscle is often used when you perform sports or run. The Calf Muscle is located along the back of the lower leg, helping to move the heel during physical activities such as walking, running, or jumping.
To exercise the legs and stretch both upper muscle groups:
Bring right leg forward (keep leg straight). Bend your waist to tilt your torso toward the outstretched right leg. Bend the knee of the supporting leg for balance. Slowly bend the right foot so that the toes point toward the body. Pause for a few seconds to relax, then repeat with the left leg.
SEE ALSO: Exercises to slim calves

Exercise 3: Inner thigh stretch The inner thigh muscle (Inner thigh) helps stabilize your hip and knee joints. Exercises that focus on the inner thighs are often recommended to tone and strengthen the legs.
To exercise your legs and stretch your inner thighs:
Stand with a very wide stance. Bend your right knee and gradually shift your entire body to the right until you feel a stretch in your left inner thigh. Pause for a few seconds to relax, then shift your weight to the other side and repeat with the left leg. Exercise 4: Supine leg stretch This stretch works the lower back, hamstrings, calves and ankles. All of these muscles are used extensively in everyday activities and also when running or cycling. How to do this:
Lie on your back on the floor. Knees bent with feet firmly planted on the floor. Bend one knee and lift it to hug your body. Slowly kick that leg up toward the ceiling, straightening and pulling toward your torso until you feel a slight stretch in your calves. Extend and flex the foot 3 times, rotating the ankle 3 circles. Lower your leg and repeat with the opposite leg.

The leg exercises above can help you avoid sports injuries if you're a track athlete or if you exercise or play any sport that requires a lot of leg work. You can exercise your legs before or after each workout or whenever you feel a stretch in your leg muscles, maintaining this routine will gradually build strong and toned leg muscles.

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References: Healthline, verywellfit.com, nhs.uk