5 basic leg exercises for a healthy heart

When it comes to cardiovascular exercise, many people think of full-body exercises like running and swimming. But in fact, exercises that target certain large leg muscle groups, such as the thighs and glutes, are also extremely important for heart health.

These basic leg exercises are great for strengthening your muscles and improving your heart health.

Squat

Squats are exercises that work multiple muscle groups at once, including the buttocks, quads, hamstrings, hip flexors, adductors, and core muscles. When you squat, your heart has to work harder to pump blood to large muscle groups, increasing circulation and improving cardiovascular endurance. In addition, squats also help burn more calories and prevent injuries by strengthening your core muscles, according to the health site Verywellfit (USA).

Squat is an exercise that helps increase strength in the quadriceps and buttocks very effectively.

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Lunge

Lunges are a type of exercise that directly affects the thighs, hips and core muscles, increasing the body's stability and balance. Activating many large muscle groups at the same time increases oxygen demand and improves blood flow, thereby reducing the burden on the heart and improving blood circulation efficiency.

Thigh pedal

Leg press is one of the most popular machine exercises in the gym, mainly affecting the quadriceps, hamstrings and glutes. Although doing leg press does not stimulate the heart as strongly as a full-body workout, it requires a lot of leg strength. This pressure helps increase the heart rate and stimulate blood circulation.

Leg presses improve cardiovascular health, especially effective when combined with other cardio exercises. This is also a safe exercise, easy to control the load, and suitable for beginners.

Squat jump

Jump squats are a variation of squats that focus on power and speed in the form of jumping up from a squat position. This is a high-intensity movement that improves cardiovascular fitness, increases endurance, and stimulates the cardiovascular system to work more effectively. These jumping exercises also help develop muscles quickly, increase endurance, and strengthen the cardiovascular system.

Cycling

Cycling, whether outdoors or on a machine, is an endurance exercise that is very effective in improving cardiovascular health. Compared to running and jumping, cycling puts less pressure on the joints. However, the cycling movement has a deep impact on the leg muscle groups. For those who love cycling and want a healthy cardiovascular system, they should practice at least 150 minutes/week or more, according to Verywellfit .

Source: https://thanhnien.vn/5-bai-tap-chan-co-ban-giup-tim-khoe-manh-185250903182935741.htm