Leg Resistance
If you do not go to the gym, you're not alone. The good news is – you can get results in the comfort of your own home with some exercises at home simple.
Body weight training can be effective. It can be a substitute for weights, if necessary. Training with body weight as a source of resistance is a time tested technique to get quick results.
Here are the ten best bodyweight training, exercises that give you great workouts and great results – without the gym.
1. Supine Pull-Ups (works major muscles in the back, shoulders and biceps) Use two chairs and a pole – a heavy broom handle works well. WARNING: Make sure the chairs are stable and that broom handle is strong enough to take your weight. You can be severely injured if the pole were to break or the chairs slipping. Lie on back in a bar low. Take the bar with a grip pronated wide. Pull up. Lower and repeat for 6-8 reps.
2. Supine Biceps Pull-Ups (biceps, some back) Use the same chairs-and-pole arrangement with # 1. Sit in a bar low. Take the bar with a reverse grip (palms facing you), hands on shoulder width. Keep your body straight, pull until your chin just clears the bar. Focus on the tension in your biceps, try to relax in the rest of your body. 6-8 reps.
3. Push-Ups (chest, triceps, shoulders) The key when targeting the chest with Push-Ups is the direction in which Travel elbows. As for bench presses, the elbows should move away from the body to target your chest, and kept near the body to target triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. Hands pointing forward, upper body rigid as a board. 6-15 reps.
4. Tent Push-Ups (especially upper chest) Assume the Position # 3, but walk your feet forward so that your body is bent at the waist and hips are high in the air. Bending at the elbows, even Lower until your nose touches the ground. Push up. Repeat. 6-8 reps.
5. Push-Ups, Triceps Position (you guessed it – triceps, and some chest) Begin with fingers facing forward in position No. 3, hands slightly less than shoulder width. Lower your body to the floor keeping arms against your body. Push up. 6-8 reps.
6. Triceps Dips with chairs with your hands behind your back, your needs on your palms on the edge of a chair. Your hands should touch your elbows should angle outward. Dipping in this position takes a lot of stress on the joints of the elbow and shoulder. Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly on the sides. Keep your body tilted slightly forward throughout the movement. Push yourself until that your arms are straight. 6-15 reps.
7. One-Legged Squats (front thighs, glutes, hamstrings) Stand perpendicular to the wall, about arm's length away away. Extend the arm on the side and place your palm against the wall just below shoulder height. Angle the foot farthest from the wall at 45 degrees. Bend the other leg back. Keep your body straight, Lower yourself until the non-weight bearing knee is close (but not touching) the ground. Support your needs, leaning against the wall. Push yourself back to starting position. Repeat 6-8 reps.
8. One-Legged Hamstring Bridges Lie down on your back with one leg extended, heel on the ground. Hold the other leg on the floor. Splitting your heel, flex your hamstrings to lift your body. Low and repeat for 8-10 reps. Repeat with other leg. You can control the resistance and the degree to which the glutes contribute by changing the distance you place your heel against your butt.
9. Start slots slot taking a big step forward, keeping the head and upper torso erect. Lower your hips and allow your knee to drain down to a point just before it touches the floor – Never let your knees touch the ground. For return to the top, push with your front leg, then step back when the knee is completely right. Repeat with other leg, 10-15 repetitions each leg.
10. Stair Running Stair Running is not generally considered a resistance exercise, and in fact it imposes heavy demands on your cardiovascular system. However, it is also an incredible job of conditioning the lower body. If your knees are in good shape, try a 10-20 Sprints history, preferably two stairs at a time. As you get stronger, work up the number slowly, keep one hand on the banister to catch you if you lose your balance. Give yourself a bigger challenge by wearing a backpack filled with books of Nice and heavy.
To read reviews on home exercise equipment and learn how to choose the best exercise gadgets for your needs, visit Nitin Chhoda’s new site guide to exercise equipment
Fitness Factory LA (Leg Resistance training)
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Leg Strap Resistance Ban Pack Sports 2 in 1 For Wii Fit $3.89 |
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2 in 1 EA Sport Leg Strap & Resistance Band for Wii fit $3.99 |
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Wii 2 in 1 EA Sport Leg Strap and Resistance Band $6.45 |
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Leg Strap Resistance Ban Pack Sports 2 in 1 For Wii Fit $6.99 |
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Wii EA Sports Active + Leg Strap + Resistance Band $7.56 |
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Ankle Straps for Resistance Bands&Leg Strength Training $8.49 |
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2 in 1 EA Sport Leg Strap & Resistance Band for Wii fit $9.13 |
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2 in 1 EA Sport Leg Strap & Resistance Band for Wii fit $9.13 |
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Leg Strap Resistance Ban Pack Sports 2 in 1 For Wii Fit $9.89 |
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2 in 1 EA Sport Leg Strap & Resistance Band for Wii fit $9.99 |
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2 in 1 EA Sport Leg Strap & Resistance Band for Wii fit $9.99 |
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2 in 1 EA Sport Leg Strap & Resistance Band for Wii fit $9.99 |
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Leg Strap Resistance Ban Pack Sports 2 in 1 For Wii Fit $9.99 |
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2 in 1 EA Sport Leg Strap & Resistance Band for Wii fit $9.99 |
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2 in 1 EA Sport Leg Strap & Resistance Band for Wii fit $9.99 |
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LEG PULLER EXPANDER HOME GYM EXERCISE RESISTANCE BAND $9.99 |
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FIX YOUR NORDICTRACK SKIER! NEW LEG RESISTANCE BELT NEW $10.50 |
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FIX YOUR NORDIC TRACK SKIER! NEW LEG RESISTANCE BELT $10.50 |
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2 IN 1 SPORT LEG STRAP & RESISTANCE BAND FOR WII FIT $11.99 |
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2 IN 1 SPORT LEG STRAP & RESISTANCE BAND FOR WII FIT $11.99 |
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2 IN 1 SPORT LEG STRAP & RESISTANCE BAND FOR WII FIT $11.99 |
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2 IN 1 SPORT LEG STRAP & RESISTANCE BAND FOR WII FIT $11.99 |
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2 IN 1 SPORT LEG STRAP & RESISTANCE BAND FOR WII FIT $11.99 |
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2 IN 1 SPORT LEG STRAP & RESISTANCE BAND FOR WII FIT $11.99 |
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2 IN 1 SPORT LEG STRAP & RESISTANCE BAND FOR WII FIT $11.99 |
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FIX YOUR NORDICTRACK ACHIEVER! NEW LEG RESISTANCE BELT $13.99 |
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FIX YOUR NORDICTRACK MEDALIST! NEW LEG RESISTANCE BELT $13.99 |
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Nordic Track Walkfit Treadmill Parts – Leg Resistance $19.99 |
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NordicTrack PRO PLUS leg Resistance Guage NordicTrack $24.99 |
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KINETIC FITNESS EXERCISE RESISTANCE LEG BANDS TUBES SET $27.37 |
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NEW Speedo Hydro-Resistance Leg Trainers – Red One Size $29.47 |
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NordicTrack Aerobic Cross Trainer Leg resistance Piston $29.99 |
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Speedo Hydro-Resistance Leg Trainers $29.99 |
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Speedo Hydro-Resistance Leg Trainers $29.99 |
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EA Sports Active RESISTANCE BAND & LEG STRAP *NO GAME $29.99 |
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Power Run Leg Speed Training Running Resistance Bands M $33.95 |
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Speed Training Power Run Leg Running Resistance Bands M $34.95 |
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Speed Training Power Run Leg Running Resistance Bands M $34.95 |
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Speed Training Power Run Leg Running Resistance Bands M $34.95 |
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Speed Training Power Run Leg Running Resistance Bands M $34.95 |
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Speed Training Power Run Leg Running Resistance Bands M $34.95 |
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Speed Training Power Run Leg Running Resistance Bands M $34.95 |
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Speed Training Power Run Leg Running Resistance Bands M $34.95 |
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Power Run Leg Speed Training Resistance Runner Bands H $35.95 |
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Speed Training Power Run Leg Resistance Power Bands HVY $37.95 |
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Speed Training All Legs Resistance Power Builder M Band $37.95 |
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Speed Training Power Run Leg Resistance Power Bands HVY $37.95 |
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Speed Training All Legs Resistance Power Builder M Band $37.95 |
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Speed Training Power Run Leg Resistance Power Bands HVY $37.95 |
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Speed Training All Legs Resistance Power Builder M Band $37.95 |
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Speed Training Power Run Leg Resistance Power Bands HVY $37.95 |
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Speed Training All Legs Resistance Power Builder M Band $37.95 |
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Speed Training Power Run Leg Resistance Power Bands HVY $37.95 |
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Speed Training All Legs Resistance Power Builder M Band $37.95 |
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Speed Training Power Run Leg Resistance Power Bands HVY $37.95 |
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Speed Training All Legs Resistance Power Builder M Band $37.95 |
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Speed Training Power Run Leg Resistance Power Bands HVY $37.95 |
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Speed Training Power Run Leg Resistance Power Bands HVY $37.95 |
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Speed Training All Legs Resistance Power Builder M Band $37.95 |
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Speed Training All Legs Resistance Power Builder Bands $39.95 |
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Speed Training All Legs Resistance Power Builder Bands $39.95 |
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Speed Training All Legs Resistance Power Builder Bands $39.95 |
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Speed Training All Legs Resistance Power Builder Bands $39.95 |
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Speed Training All Legs Resistance Power Builder Bands $39.95 |
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Speed Training All Legs Resistance Power Builder Bands $39.95 |
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Speed Training All Legs Resistance Power Builder Bands $39.95 |
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NordicTrack Skier Achiever Leg Resistance NordicTrack $39.99 |
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Nordic Track Sport World Class – Leg Resistance system $44.99 |
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Nordic Track Elite Skier Leg Resistance System $45.99 |
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New Mini Stair Stepper Leg Fitness W/ Resistance Bands $47.95 |
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New Mini Stair Stepper Leg Fitness W/ Resistance Bands $47.95 |
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Nordic Track Achiever – Leg Resistance system $49.99 |
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Simbio Cylinder Resistance Butt Glute Leg machine Exer $833.00 |
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Stephanie Huckabee’s PowerFit Total Body 5 DVD Workout $19.89 Stephanie Huckabee’s program includes 5 innovative 20-minute workouts targeting specific areas of the body on different days to maximize toning. By using a combination of static and dynamic moves that flow easily, you won’t have to spend hours and hours working out to change the way your body looks. The PowerFit program incorporates a resistance band so you can do it anytime and anywhere without w… |
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Workout Ball: Pilates, Toning and Stretch $12.58 No Description Available.Genre: Exercise/FitnessRating: NRRelease Date: 27-NOV-2007Media Type: DVD… |
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Les Mills : Body Vive 13 : 2 Disc Aerobic Workout – Boxing , Squats , Legs , Upper Body , Resistance , Extensions & Much More 2 DVD SET… |
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Welding Split Leg Bib Apron – Golden Brown Leather- 48 x 26 – I Item $25.25 Welding, Split Leg Bib Apron, Riveted Stress Points, Adjustable Fasteners, Quality Golden Brown Leather, 48 Inch X 26 Inch,1 Item Per Package… |
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Welding Split Leg Bib Apron – Golden Brown Leather- 42 x 26 – I Item $26.58 Welding, Split Leg Bib Apron, Riveted Stress Points, Adjustable Fasteners, Quality Golden Brown Leather, 42 X 26 Inch,1 Item Per Package… |
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Welding 6 Leg Spats – Golden Brown Leather- 1 Set $21.58 Welding, Spats, Heat And Abrasion Resistant , Golden Brown Leather,6″, 1 Set… |
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Sunny Health & Fitness Twister Stepper $59.99 By Sunny Health & Fitness This twist stepper is designed to move up and down with side to side action to work deep muscles without the extreme pressure on bones and joints. Twist action tones buttocks and thighs. The heavy duty sturdy steel construction and oversized slip-resistant footplates insure safety and comfort. Features: LCD Reads Total Step Count, Time, Calories, Scan Steppers will shape … |
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Sunny Health & Fitness Mini Stepper with Resistance Bands $55.27 Mini Stepper with Resistant Band Full body workout. Resistance bands work the upper body while the steps work the lower body. With speed, timer, steps and calorie counter…. |
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Grizzly Fitness 3-Inch Leather Ankle Strap $12.50 Harbinger Ankle Cuff – 3″ Leather Harbinger Ankle Cuff The Harbinger Ankle Cuff is ideal for use with weight stack equipment to strengthen and tone leg muscles. Available in two styles, 3″ leather and 2″ nylon, these cuffs feature fully adjustable closure, steel D rings that hold up to 750 lbs of stackable weights, and shearling padding to provide the ultimate comfort and support…. |
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Dickies Women’s Original Work Pant with Wrinkle And Stain Resistance $40.00 … |
