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How to train your lower body

June 13, 2018 Eddy Workout

Buff biceps and strong shoulders are the only thing you need to focus on at gym. All strength exercises shouldn’t come back to your upper body. One of the most important points you should pay attention on is always warm up your body, because if you don’t warm up your body than your mussels will hurt the next day. You need to strengthen your upper body too. Here are some exercises to train the muscles of lower body properly:

Keep your feet flat on the floor, and do squats with your body weight until you get comfortable with this movement.

Try not to extend past the toes. As long as you keep the hills firmly planted, this shouldn’t happen, but it is something to note.

Set your feet about shoulder width apart with heels planted solidly on the surface. Toes should point outward just slightly and knees should never track inward.

Keep your back straight. The aim to keep your back flat is that it won’t  be rounded and won’t hurt and always flat back is beautiful.

Tips of squats

Body weight squats: Squatting without weights is basic exercise movement and a good first step. This is a continent and useful exercise.

frontsquat_1

 

Front Squat

Set the barbell on a power rack at about shoulder high .Grab the power with an overhand grip at shoulder width and rise your elbows until your arms are parallel to the floor. Take  the bar out of your rack and let it rest on your fingertips.

 

 

 

deadlift_1

Dead lift

Stand straight with your feet hip-width and shins one inch away from bar. Grip the bar with the reversed grip bend knees and push them into your straight arms. Bring your chest up as much as possible and look ahead.

 

 

 

Swiss ball leg curl

Swiss ball leg curl

Brace your ads with heels on stability ball. Raise your hips on to the air but keep your knees straight. From there  bend your knees and roll the ball back toward you. Keep your knees elevated  throughout the set.

 

 

 

single_leg single leg Romenian deadlift

Single leg dead lift

Hold the dumbbell on the other leg and stand on the other leg. Bend your hips back an lower your torso until you feel your lower back is about to lose its arch.

 

 

 

 

walking-lunge

Walking lunge

Stand with your hip width holding a dumbbell in each hand. Step forward with one leg until you knee nearly touches the ground and your front tight is parallel to the floor.

 

 

 

Low-Abs-Inner-Thigh-SqueezeInner tight ball squeezes

Hold an exercise ball between your knees and take your legs up so that you are perpendicular to the floor.  Squeeze the ball in and out, keeping the tension on the ball the entire time.

 

 

 

Dumbbells-and-a-wall-sit

Wall sit

Stand in front of the wall and lean against it. Slide down until the thighs are parallel to the floor and hold like that for 20-60 seconds. Keep the weight on the heels the entire time.

 

 

 

 

swiss-ball-squat

Ball squat

Place the ball against the wall and lean against it. Bend the knees and lower into squat, keep your knees behind the toes.

 

 

 

 

 

 

 

 

Bridge workout

Bridge workout

Lie on your back with both knees bent in 90 degree angle and your feet on the floor. Begin by drawing in your abdominal muscles an lifting your buttocks in the air. Holding this position, alternate taking small steps forward with each leg.

 

Depending on your fitness routine you might do three or five sets 8 to 12 exercises as a general fitness routine. Two sessions a week with two days between workouts should be sufficient feel recovered. A strong lower body is serious performance whether you are looking to improve your sports performance, gym work or daily functional fitness. You can also do most of these exercises without weight at first and see how you feel the next day. If you are only a little stiff you can probably add weight.

As a conclusion to this article let’s say that these exercises are very effective for training your lower body. In order to have a strong lower body you must include these exercises to your daily fitness routine. Two sessions a week with two days between workouts should be sufficient feel recovered. To have a strong lower body is a real performance. If you do these lower body exercises in a full-body session of upper and lower body for three or four days each week, you may need to reduce the sets so as not to overdo the training. And if you are beginner you should exercise 20- 40 minutes.  Skip any exercises that cause you pain or discomfort. So if you think about your body shape then go ahead and start doing these exercises. Leg exercises aren’t just for quads, this exercises work no your core mussels and improve your balance.

 

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