Hola comunidad de @Hive y Hive account@fulldeportes hoy les traigo una rutina en casa para fortalecer las piernas.

Hello @Hive and Hive account@fulldeportes community, today I bring you a routine at home to strengthen your legs.

We start our exercise routine to strengthen our legs by doing squats, for this we stand with our legs a little apart in line with the shoulders, we raise our arms to the front at chest height well stretched or we place our hands on the waist Once we are ready, we proceed to flex our knees and lower our buttocks trying to keep our back as straight as possible and without taking our feet off the ground, and our knees must be aligned with our waist. Once we count to 20 and go up to repeat, we will a series of 3 with 15 repetitions

We continue with this quite effective exercise to work the legs, for this we stand up and place our hands on the waist or if you prefer, we support them on our legs, ready we move one of our legs forward bending the knee while the other is towards Stretched as much as we can, this will help the muscles to stretch and gain toning. Once in position, we count to 20 and change legs. Let's do a series of 3 with 10 repetitions.

Another quite good exercise to work the legs is the bridge, we lie down on a mat or the floor face up with the knees bent and supported on the soles of the feet, the arms well stretched worn to our body and ready we raise our waist as much as possible. that we can with the help of our legs and arms making a bridge shape and we count up to 20 then we go down and repeat, we will do a series of 3 with 15 repetitions.

We finish our exercise routine by working the calves, for this we stand with the tip of the feet on a step, we raise the heels maintaining the balance and count to 20, then we slowly lower until the heels are below the line of the step, this helps to tone the twins more, we will do a series of 3 with 10 repetitions.