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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Tuesday, January 19, 2016

Best Leg Exercises

leg exercises
When designing a workout regime for body transformation, there are a number of factors to contemplate. What are your goals, your age, your current fitness level, do you have any orthopedic challenges, how much time will you devote to your regime, etc. Once you have answered those questions you’re ready to begin.

I would like to devote the next few articles to exercise selection, more specifically, the most effective exercises for each muscle group. Let’s start with the legs. So, what are the best exercises for leg development? But, before I answer that I would like to point out that for reasons unknown (actually I do know) most people neglect their legs during workouts. Remember your workout should include exercises for all major muscle groups and you legs are a major muscle group.

For men working your legs can be the catalyst for an overall bigger stronger body. For women, the legs are an area where adipose tissue (fat) usually accumulates. Either way, working your legs will contribute to an overall better workout and, of course a better body!
The exercises:

The squat:

  1. The squat is performed with a weight bar resting on the back across the trapezoid muscles just below the neck. The bar should not rest on the neck as this could cause injury.
  2. Hold the bar with both hands; feet shoulder width apart and toes pointed slightly outward.
  3. Lean slightly forward as you descend lowering hips until thigh are parallel to floor while keeping back straight. Keep head tilted slightly upward to prevent rounding of back.
  4. As you ascend keep back straight until you reach starting position.
  5. Repeat for desired number of repetions.
Squats can be performed while holding dumb bells as well.

The lunge:

  1. Start with feet together.
  2. Step forward touching heel of front foot to floor.
  3. Lower hips while bending both front and back leg, both legs should be bent to 90°
  4. Stand and repeat for desired number of repetions.
  5. Repeat sequence, stepping forward with opposite leg for desired number of repetions.
This exercise can be done while holding dumb-bells or with the bar resting across trapezoid muscles just below the neck. The bar should not rest on the neck as this could cause injury. Walking lunges can be performed to increase intensity of this exercise. Be sure to maintain proper posture.

Calf raises:

You can use a basic calf raise machine for this exercise, but if one is not available, calf raises can be performed by doing the following.
  1. Hold a dumb bell in the hand of the leg you are working.
  2. Stand with the front 1/3 of your foot elevated on a weight plate (25 or more).
  3. Raise up on your toes as high as you can go.
  4. Lower heel to the floor and repeat for desired number of repetions.
  5. Switch dumb bell to other hand and perform movements on opposite leg for desired number of repetions.
There are of course a number of leg exercises that can be performed but these are the most effective exercises for targeting all muscles of the legs. I do recommend adding other leg exercises to your routine from time to time to keep your routine fresh and interesting but sure to keep the afore mentioned exercises the foundation for your leg workout.

“The thing always happens that you really believe in; and the belief in a thing makes it happen.” –Franklin Lloyd Wright


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.