1) Squats: It is one of the most complete exercises that exist, they serve to tone the legs and buttocks, without embarking it also involves the abdomen and back. It allows us to gain functional strength, which means that it will help us improve performance in everyday tasks such as bending over, walking and climbing stairs. They also help us to improve our flexibility.
2) Lunges: It is an exercise that combines strength and balance, is your execution the knee should never pass the tip of the foot and the other should not hit the ground, always have a straight back and abdomen contracted. If short steps are taken, the exercise focuses on the quadriceps, while if they are longer, the glutes work more.
3) Heel lifts: It is a simple exercise that serves to work the twins, these are on the back and bottom of the legs. As the name implies, it consists in raising the heels of the floor consecutively with the feet about the width of the shoulders.
4) Box Jumps: It allows us to work all the muscles of the lower train and middle zone, develops the explosive force can be performed in a bench, a drawer or even in rubbers, follows the same principle of a squat with respect to its execution, the feet at the level of the opening of the shoulders, the knees never pass the tip of the feet, straight back and abdomen contracted. It is very important to cushion the impact well when falling on the ground and it is recommended to have good sports shoes to avoid some type of knee injury.
