Have you ever tried legs exercise? Do you like it? Do you think it’s good for your health?
One of the best things about legs exercise is that it’s a very effective way to burn calories. Because you are recruiting more muscles for you to go through the motion, you are expending even more energy, which then burns even more calories. Plus, all you have to do is simply take a few steps up a flight of stairs, or a stationary bench at the gym. However, with all these benefits, there is also one big drawback – people hate doing gym exercises because they feel like you are wasting their time.
Let’s face it: most people don’t like going to the gym to work out because it’s boring. But working out your lower body is absolutely an effective way to improve your health and lose weight. Your quadriceps, hamstrings, and glutes (yes, including the gluteus) make up the gluteal muscles, which run from the lower legs all the way up through the front of your thighs. And these muscles play an incredibly important role in your athletic performance. For example, the deadlift is an extremely effective leg exercise, because it works not only your quads but also the hamstring and hip flexors.
The gluteal muscles can be very tough to target due to the fact that they run diagonally through your hips, rather than horizontally like the other muscles. That means that to work your hamstrings, it’s important to extend the hamstrings vertically, or perform the reverse lunge. What is the reverse lunge? Well, basically, you put one foot forward, and as your other foot goes back, you bring the opposite foot towards your chest.
Running, walking, and cycling all involve running at a certain speed and then pausing for a while, then again running forward. But running requires you to lift your legs, and walking or riding a bike requires you to keep your feet under the pedals. The reverse lunge combines the best of both of these exercises into a single compound exercise which is one of the most effective lower body exercises anyone can do-and it’s an exercise many runners legs exercise. In this article, I’m going to show you how to perform the reverse lunge in five sets of ten reps.
To start, simply stand with both your feet forward of the ball. Then take a deep breath, hold it, and slowly inhale again, this time holding your breath for about two seconds. While you are doing this, hold one of your hands behind your head, keeping it just above and to the side of your heart. When your arms are fully extended, simply leap up as high into the air as you can, then pause for a second, and slowly lower yourself down.
As a general rule, I recommend doing your squats five times per week, and your lunges three times per week. However, if you are a runner or a swimmer who needs their exercise to be more intense than that, you may want to increase your lunges count to ten or even twenty times per week. In addition to the leg press, there are also other great exercises you can do to add to your workout routine. For example, doing box jumps or water aerobics can really help build your strength and endurance.
For the lower back, I recommend either doing the standard barbell squat, or one of my favorite exercises, the standing one-arm dumbbell squat. To do the barbell squat, I simply position myself over the barbell with my hands directly below my shoulders. Now, as always, my toes are pointed out. Next, I quickly lower the barbell back to my feet and repeat.