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4 Leg Exercises to Fire Up Your Lower Body

16 Jul, 2017

4 Leg Exercises to Fire Up Your Lower Body

4 Leg Exercises to Fire Up Your Lower Body

Do you want to own strong lower body with perfect curves? If so, you must focus on your leg muscle building. Today, we prepare 4 workouts to fire it up!

By reading this article, you can get information as follows:

1.Overhead Lunge

2.Single-Leg Romanian Deadlift

3.Goblet Squat

4.Wheel Pose

Directions

You'll do this workout as a circuit, once you've finished all exercises, rest for 60 to 90 seconds. Repeat the entire circuit for 4 to 6 rounds.

1.Overhead Lunge

Equipment: Barbells

Body Parts: Arms

<1>Hold the bar overhead and step forward with your left leg.

Hold the bar overhead and step forward with your left leg.

<2>Lower yourself until your left thigh is parallel to the floor and your rear knee nearly touches the floor.

Lower yourself

2.Single-Leg Romanian Deadlift

Equipment: Dumbbells

Body Parts: Glutes

<1>Hold a dumbbell in one hand and stand on the opposite leg.

Hold a dumbbell in one hand and stand on the opposite leg

<2>Bend your hips back and lower your torso until you feel your lower back is about to lose its arch. Squeeze your glutes and extend your hips to come up.

Bend your hips

3.Goblet Squat

Equipment:   kettlebells

Body Parts: Quads

<1>Hold a kettlebell (or one end of a dumbbell) with both hands under your chin. Twist your feet into the floor so your toes turn out about 30 degrees.

<2>Squat, pushing your knees out so your elbows can move in between them. Go as low as you can without losing the arch in your lower back and come back up.

Squat

4.Wheel Pose

Equipment: No Equipment

Body Parts: Total Body

<1>Lie on a mat with your arms resting at your sides.

<2>Bent your knees, reach your arms over your head, bending your elbows.

<3>Press your feet firmly into the ground as you lift your hips up, extend your arms straight. Hold this pose for enough time.

Bent your knees




4 Most Effective Moves to Build Your Upper Body Muscle

For men, it is quite important to possess a strong upper body muscle in such a hot summer day. Thus, I prepare 4 moves for build a strong upper body!

By reading this article, you can get information as follows:

1.Barbell Deadlift

2.Bench Press

3.Overhead Barbell Press

4.Weighted Situp

Directions (choose your workout level)

Beginner: 5-8 reps with 60-90 seconds rest in between total circuits.

Intermediate: 8-12 reps with 45 seconds rest in between total circuits.

Lunatic: 10-15 reps with 30 seconds rest in between total circuits. Exercises can be performed to failure.

1.Barbell Deadlift

Equipment: Barbell   

Body Parts: Total Body

<1> Stand with your feet hip width. Bend your hips back to reach down and grasp the bar, hands just outside your knees.

Stand with your feet hip width

<2> Keeping your lower back in its natural arch, drive your heels into the floor and pull the bar up along your shins until you're standing with hips fully extended and the bar is in front of your thighs.

Keeping your lower back

2, Bench Press

Equipment: Barbell   

Body Parts: Chest

<1> Grasp the bar just outside shoulder width and arch your back so there's space between your lower back and the bench.

 Grasp the bar

<2> Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.

Pull the bar out of the rack

3. Overhead Barbell Press

Equipment: Barbell   

Body Parts: Delts

<1> Set the bar up in a squat rack or cage and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor.

 Set the bar up in a squat rack

<2> Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.

Squeeze the bar and brace your abs

4.Weighted Situp

Equipment: Weight Plates  

Body Parts: Lower Body

<1> Lie on the floor holding a weight plate at your chest. Bend your knees 90 degrees with feet on the floor.

 Lie on the floor holding a weight plate

<2> Tuck your chin to your chest and sit up all the way.

Tuck your chin to your chest

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