Maintaining a lower body strength is essential for aging, and the more you work when you are young, the more active you can expect.
NASM certified personal trainer and founder TAMI Smith Fit for a healthy macroExplain that if you have little or no force in the lower body, you will have difficulty doing a natural movement when you are young, such as walking, clerks, and lifting. She said, “Low body strength supports common health and stability.” As you get older, your bones and joints are weakened, causing injuries or wandering around.
Therefore, each major muscle group, including versatile leg exercises, is maintained in good work order. Smith presented the main muscle group of the lower body along with a simple exercise that hits all six muscle groups.
Six lower body muscle groups and what they do
- quad: Quad muscles are found in front of the thighs and are important for knee expansion and stability. You can train quad using exercises such as squats and lungs.
- Hamstring: These are the muscles that flow along the back of the thigh. They are essential for knee flexion and hip expansion, taking action according to dead lifting, jumping and running.
- posterior: This is the largest muscle group in the body and is important for maintaining posture and strengthening hip extension. The buttocks are also used to perform exercises such as squats and lungs.
- calf: The calf is located between the knee and the ankle and depends on the back of the leg. They are responsible for supporting ankles, maintain balance and involve explosive movements such as jumping.
- Of course: These are your internal thigh muscles. They are still very important because they have small muscles, but they stabilize the pelvis and provide support during side exercises such as side luge.
- Hip flexion: This muscle helps to provide stabilization of the pelvis while lifting your legs, walking and running.
(Image credit: Getty image)
Short exercise
- Accident squat X 10-12 competition
- Romania X 10-12 competition
- Reverse Ruge X 8-10 is repeated on each side
- Kettlebell swing X Repeat 12-15 times
- Side luge X 8-10 is repeated on each side
work out
1. GOBLET SQUAT
video 1 To 2
manager : 10-12
- The feet are dropped to the shoulder width and kettlebell is held on the side of the handle at the height of the chest.
- Put your back straight, keep your chest forward, bend your knees, and push your butt back until your thighs are parallel to the floor.
- Standing the heel stands.
2. Romania de drift
video 1 To 2
manager : 10-12
- Leave your feet slightly on your shoulders and knees, keep your hands in front of your hands and bend it slightly.
- Keep your back straight, slowly push the hinges forward forward, push your butt back and lower the kettlebell along your legs. Stop when the hamstring stretches.
- Push your butt forward and start.
3. Reverse Ruge
video 1 To 2
manager : 8-10 each
- Stand your feet in your left hand with your hip width.
- Lean the right foot back, lower the two knees at 90 °, and raise the upper body straight.
- Push the heel on the left leg and start to start.
- Complete all the staff on one side and then switch the side.
4. Kettle Bell Swing
video 1 To 2
manager : 12-15
Kettlebell swing must perform hip hinge exercise at speed. If you are not sure of this movement, try this Kettle Bell Bridge Movement Instead.
- Stand slightly wider than the hip width with the kettlebell on the floor a little in front of you.
- Exhale the core and hinges forward, push your butt back and bend your knees slightly.
- Hold the kettlebell handle with both hands and lift it slightly from the floor to step back between the legs.
- Driving your hips forward and swing the kettlebell to the height of the chest.
- As Kettlebell descends, Kettlebell shakes between the legs, piercing the hinge forward and pushing the buttocks.
5. Side Luge
video 1 To 2
manager : 8-10
- Hold your feet in your right hand in your right hand and stand with your hips.
- Step on the right leg, keep the left leg straight, bend the right knee, push the butt back to lower the kettlebell outward.
- Push the right foot and go back to the starting control.
- Complete all the staff on one side and then switch the side.
TAMI Smith is NASM authentication macro coach and personal trainer (CPT). She is also the creator of the FHM+ app.
