I want to get in shape but I need ideas for exercises that I can do for my legs, but I don't have any weights to use.  Can you give me a list and explain how to do them?
system
main aakaar main janaa chahta hum, lekin mujhe un vyaayaamon ke liye vichaaron kii aavashyaktaa he jo main apane pairon ke liye kar saktaa hum, lekin mere paas upyog karne ke liye koi vajan nahin he.kya aap mujhe ek suchi de sakate hai or samajha sakate hai ki unhen kaise karnaa he?
user
yahaan kuch abhyaas hai jo aap apane pairon ko vajan kii aavashyaktaa ke bina prashikshit karne ke liye kar sakate hai.

1. squats
squats ko lambey samay se majboot pair or bat banane kaa sabase acha tarika mana jaataa he.squat mukhya rup se aapke quads, gluts or kor kaa kaam karata he, lekin aapke hemestring ko kuch had tak kaam karegaa.

ek sthir rukh main apane pairon ke kuulhe yaa kandhe kii chaudaai ke saath ek squat stand karne ke liye.vahaan se, apane kulhon ko peeche dhakelen jaise ki aap baithne ja rahe hai.jabaki kuulhe waapas ja rahe hai, apane ghutanon ko jhukne den or tab tak neeche chale jaaen jab tak aapako tanaav mahasoos na ho jaae.puure vyaayaam main urdhwadhar pindli ko banaae rakhana sunishchit karen.ek baar jab aap apane sabase nichle bindu par hote hai, to aap apane aap ko ek sthaayee sthiti main waapas dhakelnaa shuru kar sakate hai.aap ek baari backpac jodakar yaa prayek haath main kuch pakadakar ise kathin bana sakate hai, jab tak ki vasteen vajan main baraabar na hon.

2. kud squat
maanak squat ke samaan, aap apni shakti main sudhaar karne or vyaayaam kii tivrata badhaane ke liye ek jump squat kaa upyog kar sakate hai.apane fast-twitch mansapeshi fibre kaa nirmaan karte samay ek kud squat adhik phydemand hoga.

jump squat kaa pradarshan karnaa utana hi aasaan he jitna lagata he.ek squat sthiti main shuru karen or ek maanak squat karen.ek baar jab aap apane kam bindu par hote hai, to kudane ke liye apane pairon main shakti kaa upyog karen or apane dwaara shuru kii gai usee sthiti main dhire se utarana sunishchit karen.is abhyaas ke saath form banaae rakhane kaa prayaas karen.kudate samay apane pairon ko niyantrit rakhane se bhi kor takat badhaane main madad milegi.

3. lunge
jab aap apane kulhon ko aadhe main vibhajit karte hai, to ek lanj ko apaar sthirataa kii aavashyaktaa hoti he.aapke glutes, quads or hemestring ke liye ek mahaan vyaayaam, ek lunge kahin bhi bahut adhik kiya ja saktaa he.ek lunge bhi aapako apane hip stabligers ko kaam karne main madad karegaa kyonki aap santulan banaae rakhane kii koshish karte hai.

ek lanj aapke pairon ke saath ek saamaanya sthiti main khadey hokar kiya jaataa he.yahaan se, ek pair ko peeche kii ore badhayen jab tak ki aapke donon ghutane 90 degree ke kone par na hon.aapke saamne ke ghutane ko aapke pair kii ungaliyon se nahin janaa chahie.yahan se, apane mul rukh ko phir se hasil karne ke liye apane pichley pair ke saath dhakka den.apni icchaanusaar donon pairon ke liye ise doharaaen.

4. kudo lanj
jis tarah ek jump squat aapke fast-twitch mansapeshi fibre ko badhaata he, usee tarah ek jump lanj hoga.apane pairon main shakti ke nirmaan ke liye ek mahaan vyaayaam.yah abhyaas aasaan nahin he, isliye ise aazamaate samay saavdhaan rahen, or yah sunishchit karen ki aap pehle ek maanak lanj ke saath sahaj hai.

ek kudane ke liye ek kudane ke liye, ek lanj kii sthiti main jaao jaisaa ki aap saamaanya rup se karenge.us bindu se jahaan aapke ghutane mude hue hai, ab aap kud sakate hai or apane pairon ko hawa main vaikalpik kar sakate hai.yah ek niyantrit tareeke se kiya janaa chahie taaki aap dhire se utren.

5. said lanj
ek said lanj ek saamaanya lanj ke samaan he, lekin mahatvapurn antar he.sabase pehle yah abhyaas aapke aparankartaaon, glutes or quads kaam karegaa.ek raikhik ke bajaay ek parshv vimaan par alag pair kii mansapeshiyon ko kaam karnaa ek acha vyaayaam he.yah mahatvapurn he kyonki gati kii seemaa ham apane pairon ke saath rojaanaa anubhav karte hai.

ek sthaayee sthiti main shuru karen.iske baad, ek pair ko said main le jaaen.kalpana kiijie ki yah ek saamaanya squat sthiti main sirf ek pair he.aapkaa ghutana tula hona chahie lekin aapke pair kii ungaliyon ko nahin.aapkaa doosraa pair sidhaa hona chahie.yahan se, bas khadey hone ke liye lauten or pairon ko vaikalpik karen jaise aap jate hai.

6. suumo squat
hamane saamaanya squats kiye hai, isliye ab yahaan suumo squat he.suumo squat aapke edictors, gluts or quads par vishesh dhyaan detaa he.

apane kandhon kii tulana main apane pairon ke saath ek suumo ke rup main khadey hokar shuru karen jahaan yah aaramdaayak he.apane pair kii ungaliyon ko apane sharir se thodaa dur rakhen.is sthiti se, ek squat pradarshan karen jaisaa ki aap aamtaur par karte hai, or phir se, sunishchit karen ki aapkaa ghutana aapke pair ke pichley hisse kaa vistaar nahin karata he or yah ki aapkaa pindli utani hi urdhwadhar bana rahi he jitani ki yah ho saktaa he.
assistant
<|system|>
</s>
<|user|>
main aakaar main janaa chahta hum, lekin mujhe un vyaayaamon ke liye vichaaron kii aavashyaktaa he jo main apane pairon ke liye kar saktaa hum, lekin mere paas upyog karne ke liye koi vajan nahin he.kya aap mujhe ek suchi de sakate hai or samajha sakate hai ki unhen kaise karnaa he?</s>
<|assistant|>
yahaan kuch abhyaas hai jo aap apane pairon ko vajan kii aavashyaktaa ke bina prashikshit karne ke liye kar sakate hai.

1. squats
squats ko lambey samay se majboot pair or bat banane kaa sabase acha tarika mana jaataa he.squat mukhya rup se aapke quads, gluts or kor kaa kaam karata he, lekin aapke hemestring ko kuch had tak kaam karegaa.

ek sthir rukh main apane pairon ke kuulhe yaa kandhe kii chaudaai ke saath ek squat stand karne ke liye.vahaan se, apane kulhon ko peeche dhakelen jaise ki aap baithne ja rahe hai.jabaki kuulhe waapas ja rahe hai, apane ghutanon ko jhukne den or tab tak neeche chale jaaen jab tak aapako tanaav mahasoos na ho jaae.puure vyaayaam main urdhwadhar pindli ko banaae rakhana sunishchit karen.ek baar jab aap apane sabase nichle bindu par hote hai, to aap apane aap ko ek sthaayee sthiti main waapas dhakelnaa shuru kar sakate hai.aap ek baari backpac jodakar yaa prayek haath main kuch pakadakar ise kathin bana sakate hai, jab tak ki vasteen vajan main baraabar na hon.

2. kud squat
maanak squat ke samaan, aap apni shakti main sudhaar karne or vyaayaam kii tivrata badhaane ke liye ek jump squat kaa upyog kar sakate hai.apane fast-twitch mansapeshi fibre kaa nirmaan karte samay ek kud squat adhik phydemand hoga.

jump squat kaa pradarshan karnaa utana hi aasaan he jitna lagata he.ek squat sthiti main shuru karen or ek maanak squat karen.ek baar jab aap apane kam bindu par hote hai, to kudane ke liye apane pairon main shakti kaa upyog karen or apane dwaara shuru kii gai usee sthiti main dhire se utarana sunishchit karen.is abhyaas ke saath form banaae rakhane kaa prayaas karen.kudate samay apane pairon ko niyantrit rakhane se bhi kor takat badhaane main madad milegi.

3. lunge
jab aap apane kulhon ko aadhe main vibhajit karte hai, to ek lanj ko apaar sthirataa kii aavashyaktaa hoti he.aapke glutes, quads or hemestring ke liye ek mahaan vyaayaam, ek lunge kahin bhi bahut adhik kiya ja saktaa he.ek lunge bhi aapako apane hip stabligers ko kaam karne main madad karegaa kyonki aap santulan banaae rakhane kii koshish karte hai.

ek lanj aapke pairon ke saath ek saamaanya sthiti main khadey hokar kiya jaataa he.yahaan se, ek pair ko peeche kii ore badhayen jab tak ki aapke donon ghutane 90 degree ke kone par na hon.aapke saamne ke ghutane ko aapke pair kii ungaliyon se nahin janaa chahie.yahan se, apane mul rukh ko phir se hasil karne ke liye apane pichley pair ke saath dhakka den.apni icchaanusaar donon pairon ke liye ise doharaaen.

4. kudo lanj
jis tarah ek jump squat aapke fast-twitch mansapeshi fibre ko badhaata he, usee tarah ek jump lanj hoga.apane pairon main shakti ke nirmaan ke liye ek mahaan vyaayaam.yah abhyaas aasaan nahin he, isliye ise aazamaate samay saavdhaan rahen, or yah sunishchit karen ki aap pehle ek maanak lanj ke saath sahaj hai.

ek kudane ke liye ek kudane ke liye, ek lanj kii sthiti main jaao jaisaa ki aap saamaanya rup se karenge.us bindu se jahaan aapke ghutane mude hue hai, ab aap kud sakate hai or apane pairon ko hawa main vaikalpik kar sakate hai.yah ek niyantrit tareeke se kiya janaa chahie taaki aap dhire se utren.

5. said lanj
ek said lanj ek saamaanya lanj ke samaan he, lekin mahatvapurn antar he.sabase pehle yah abhyaas aapke aparankartaaon, glutes or quads kaam karegaa.ek raikhik ke bajaay ek parshv vimaan par alag pair kii mansapeshiyon ko kaam karnaa ek acha vyaayaam he.yah mahatvapurn he kyonki gati kii seemaa ham apane pairon ke saath rojaanaa anubhav karte hai.

ek sthaayee sthiti main shuru karen.iske baad, ek pair ko said main le jaaen.kalpana kiijie ki yah ek saamaanya squat sthiti main sirf ek pair he.aapkaa ghutana tula hona chahie lekin aapke pair kii ungaliyon ko nahin.aapkaa doosraa pair sidhaa hona chahie.yahan se, bas khadey hone ke liye lauten or pairon ko vaikalpik karen jaise aap jate hai.

6. suumo squat
hamane saamaanya squats kiye hai, isliye ab yahaan suumo squat he.suumo squat aapke edictors, gluts or quads par vishesh dhyaan detaa he.

apane kandhon kii tulana main apane pairon ke saath ek suumo ke rup main khadey hokar shuru karen jahaan yah aaramdaayak he.apane pair kii ungaliyon ko apane sharir se thodaa dur rakhen.is sthiti se, ek squat pradarshan karen jaisaa ki aap aamtaur par karte hai, or phir se, sunishchit karen ki aapkaa ghutana aapke pair ke pichley hisse kaa vistaar nahin karata he or yah ki aapkaa pindli utani hi urdhwadhar bana rahi he jitani ki yah ho saktaa he.</s>
