Legs are composed of over half our total body musculature. With our largest muscle groups located in our legs it also makes it a highly effective calorie burning workout if we focus on them. So if you?re short on time, and want the most calorie burn, don?t spend time on your abs or biceps, hit the legs!
Leg workouts are for both guys and girls. Not to generalise or anything, but how often do you see guys focusing on their chest and biceps and neglecting their legs. Girls appreciate a nice butt, get squatting! Neglecting muscle groups also leads to injury, balance should always be priority.?
The muscle groups of the legs include your quads, hamstrings, glutes and calves. Exercise lists for legs are endless, variety is always best to keep your muscles challenged. Some leg exercises to incorporate in your next session: steps ups, deadlifts, calf raises, squats (front and back), single leg squats, hamstring curls, lunges and thigh abductor/adductor exercises.
Some tips:
- Play around with your tempo for more variety. E.g. if performing a calf raise, lift up quick, then hold at the top for two seconds, and then slowly make your way down over 5 seconds.
- Squat deeply but don?t compromise on form. If doing back squats, check your knees are not tracking in front of your toes and keep your chest up. It is a myth you shouldn?t go past your knee line, the lower the better, but keep it safe with correct technique.
- Choose different weight selections. E.g., try lunges with a bar, or lunges with one or two dumbbells on one or both sides. All this keeps your body guessing, your body won?t change unless you change up your workouts.
- Do plyometric exercises. Lunge jumps, squat jumps and box jumps help improve speed, endurance and explosive power.
Your Trainer Liz
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