A Simple Movement That Makes the Lower Muscles More Stiff

InfoHealthyLife.com - You may be used to doing weight lifting, push-ups, and pull ups to strengthen the muscles of the arms and back. However, what about the lower body muscles? Often missed, you also need to form lower body muscles so that the posture is more ideal. So, what movements can build thigh muscles, calves, and buttocks? Come on, read on the following reviews.
Why do lower body muscles need to be formed?

A Simple Movement That Makes the Lower Muscles More StiffIf you pay attention, most people who like fitness spend more time to train the muscles of the upper body. Starting from the chest, shoulders, and back. Only a handful of them focuses on forming lower body muscles.

Yes, besides the upper body muscles, it is also important for you to form lower body muscles. Starting from the quadriceps, back thighs, calves, and gluteal muscles that are in the buttocks. It will certainly look strange if you already have a broad chest and shoulders, but the size of your calves and thighs is too small or large.

Not only is it important for appearance, but having strong lower body muscles can also support your daily activities. Good for walking, jumping, climbing stairs, cycling, and other daily activities.
The movement to form lower body muscles

The lower body muscles, especially in the thighs, have more muscle mass than other body parts. For this reason, Michael J. Joyner, MD, a physiologist from the Mayo Clinic, revealed that resistance training is needed to burn more calories in the body, especially in the legs.

The more muscle mass burned, the more calories burned. Calm down, you don't have to bother doing heavy exercise, how come!

Come on, practice the following simple movements that can form the lower body muscles, namely:

1. Jogging

Not just being a part of warming up, jogging can also form lower body muscles, you know! Because, this movement involves the muscles along the legs, starting from the quadriceps, hamstrings, groin, to the calves.

It should also be noted that the legs and buttocks are two parts of the body that have the largest muscle groups. For this reason, you certainly need more energy so you don't get tired quickly after exercise. The trick is to eat food and drinks right before exercise.

A sports nutritionist, Penny Hunking, advises you to drink juice before you start training. To be healthier, make your own fruit juice by mixing apple juice, skim milk, fat-free yogurt, and berries. This drink is guaranteed to make you more energetic and energetic before exercise.

2. Side Lunge

This one movement is effective for training the strength of the leg muscles, ranging from thighs to calves. Before starting, prepare 2 dumbbells to maintain balance while tightening the hand muscles.

  • Spread your legs until they are level with your shoulders. Then, each hand holds one dumbbell.
  • Step forward right foot, then bend your knees to form a 90-degree angle. Hold for 2 seconds. Feel the muscles in the abdomen until all the legs are tightened.
  • Back down and return to the starting position.
  • Do the same thing on the left foot. Repeat 8-12 times for each leg.

3. Squat

The squat is the most common exercise for building thigh muscles and tightening the buttocks. However, this movement must be done carefully to avoid knee injury.

Here's how to safely do squats to form lower body muscles:
  • Stand with feet shoulder-width apart. The position of the hand can be straight forward or in front of the chest and in the head.
  • Squat until the knees form a 90-degree angle. Hold for 4 seconds, then return to standing position.
  • Do it 10 times and feel the changes in the muscles of your legs and buttocks.

4. Jump squat

Jump squat is one physical exercise consisting of two movements, namely squatting and jumping. This movement is actually one of the variations of squats. The difference is that you have to jump to tighten the thigh muscles, calves, and buttocks.

  • Stand with feet shoulder-width apart. The position of the hand can be straight forward or in front of the chest.
  • Squat until the knees form a 90-degree angle, then jump as high as possible. Swing your arms down to push your jump higher. Make sure the head and back position remain straight.
  • When landing, bend your knees to form a 45-degree angle.
  • Do this movement as much as you can. Remember, understand your body's abilities and stop immediately if your feet hurt.

5. Single-Leg Deadlift

To form lower body muscles, especially in the back thighs, quadriceps, and shoulders, you can do a single-leg deadlift movement. Before doing so, prepare 2 dumbbells or sticks to maintain balance.

  • Stand with feet shoulder-width apart. Then, each hand holds one dumbbell.
  • Lift your right leg to the back, as illustrated. Make sure the view stays focused forward, bending slowly downward slowly.
  • Make sure the back position is parallel to the floor. Keep your body in balance.
  • Next, lift the body back to its original position. Feel the muscles of your thighs, buttocks and abdomen tighten.
  • Change position using the other leg. Do it 10 times on each leg.

Update articles from this blog directly in your email:

0 Response to "A Simple Movement That Makes the Lower Muscles More Stiff"

Post a Comment

Iklan Atas Artikel

Iklan Tengah Artikel 1

Iklan Tengah Artikel 2

Iklan Bawah Artikel