NEWS
A lot of fitness enthusiasts may have been doing a fine job by sparing some time every single day and heading to the gym just to make sure that they shed a few pounds or pack on any specific muscle. But, it would also be wonderful, if they could add some leg exercises to their workout schedule, just as much as they work on their upper body.
Individuals who have been giving their best at the gym every day to get an excellent upper body can also start thinking of doing some leg exercises. Some of you may have been having skinny legs, although your upper body and muscles may look great. By ignoring your legs, it is possible that your body structure can look a little unstable.
You should not underestimate the power of your legs, since they perform a lot of work every day and even more than the other parts of your body. You perform a lot of activities every day with your legs such as walking, climbing steps, squatting and even while you carry any heavy load or weights. All these require your lower body muscles to work in tandem with each other to perform the required tasks. The leg muscles must not be allowed to stay weak, since it would adversely affect your everyday activity, including your physical fitness. So, it becomes all the more important for you to train your legs, as they can help you perform your routine work much easier every day.
Some of the leg exercises you can start doing for keep your leg muscles strong and flexible are mentioned below:
1. Leg Raises:
You may have already known that doing leg raises exercise can train your abdominal muscles. However, it does not end with that and this remarkable leg exercise is a low-intensity exercise that can do much more to your body, as it targets your front thighs too when you do this exercise. Apart from strengthening the hamstrings, calf muscles and glutes in your body, this exercise helps to improve your body flexibility and also your balance. Your legs are toned and strengthened in the process, besides helping you shed some of your weight from your legs.
You can do this exercise without the need for any equipment.
How to do this exercise?
• Start by lying down on your back on to the floor. Place your palms beneath your hips and legs joined together and straight.
• Your legs must be lifted up on to the air without bending your knees, till your thighs get off the floor.
• Now, stay in the same position for a few seconds. Start moving your legs slowly down on to the starting position. You have completed one rep.
You can do about 3 sets of 10 reps each.
2. Leg Extension:
Your legs can be kept in good shape by doing the leg extension exercise. Your muscles in the front thighs grow as you perform this exercise daily, including helping keep the ligaments and tissues that connect your knees in a proper shape. The focus is completely kept on the quads when you are performing leg extensions. As you do leg extensions, the quad is contracted in order to bring the knees up against the weighted resistance. Your back must be kept straight all through the movement in order to protect yourself from any kind of injury.
Equipment Required:
• Leg-Extension Machine
• Dumbbells
How to do this exercise?
• You can begin by sitting on the seat of leg extension machine.
• Keep your ankles locked beneath the padded roller.
• Now, begin to lift the weight by keeping your knees straightened.
• Keep the whole tension on your front thigh muscles or the quad.
• Now by doing a slow movement, start lowering the pad back to the starting position. You have completed one rep.
You can do about 3 sets of 12 reps each.
Moreover, you can do this exercise even at the comfort of your home. All you need is a sofa or a chair and a dumbbell in your hand. Place the dumbbell in between your feet. Start lifting the weight up by extending your knees and stretch as much as you are able to, in order to generate tension over your quads. Subsequently, the weight can be brought down slowly on to the starting position. You have completed one rep.
3. Hindu Squats:
This is one of the old and a very popular and effective compound exercise that has been performed over several ages and centuries by many individuals in the Indian subcontinent. It works your quadriceps, hamstrings, glutes, abs and a few more. This exercise plays an effective role in strengthening the joints and muscles of individuals. Doing Hindu squats brings a lot of benefits to your body’s health, since it helps you to lose your weight, apart from providing many other benefits such as improvement of blood circulation in your body and also helping you to maintain your balance as well as stability better.
You can do this exercise without using any equipment. Moreover, in order to control your movement, make sure that you keep your knees bent as much as possible.
How to do this exercise?
• Start by standing in a straight position with both your legs and keep your feet hip-width apart.
• Now, push your chest out and ensure that the back is kept straight.
• Start breathing in as you begin to lower yourself, while at the same time bringing your arms behind you.
• Lower your body swiftly to get down on to a squat. As you bend your knees, ensure that your heels are also raised simultaneously.
• Now, start lifting yourself upwards by swinging your arms on to the front.
• You have completed one rep.
You can do about 3 sets of 12 reps each.
You can slowly start increasing the motion, as you become well-acquainted with the movement.
These leg exercises have to be performed only after you finish a few warm-ups. Similarly, you have to do a few stretches once your workout is over. This can help you to avoid any type of injuries to your body, apart from helping keep your muscles stronger and flexible.
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