Neglecting the lower body part during workouts could be dangerous in terms of overall health and fitness. Lower body parts have the biggest muscles which are capable of bearing weights. For beginners, performing heavy squats should be resisted and to begin first concentrate on muscle building by using machines that isolate muscle together. The squat is an amazing exercise that trains your lower body and promotes strength to an individual.
While the routine is designed on your entire lower body that includes quadriceps focus on the muscles, the backs of thighs. This helps promote stability, long term rescue, improve posture and, back pain and a overall physique. Also, you can burn lots of calories once you work on your lower body muscles. And, of course, because you’re working your big lower-body muscles, you’ll burn a ton of calories.
The muscles of the lower body can be divided into five groups:
- Quads –A big muscle group having four muscles in front of the thigh. These are the primary muscles used when performing exercises such as squats, leg extension, leg press, and lunged.
- Calves –They are two muscles found in lower leg.
- Hip flexors – Small muscles in the front pelvis that allows raising your legs to the front.
- Hamstrings – The main muscles at the back of the thigh. These are the primary muscles used when performing leg curls.
- Gluteals ÔÇô Muscles that make up the buttocks.
Lower Part exercises
- Leg press – 1 set of 10-15 reps. useful exercise for the quads and works as for hamstrings and glutes to a limit.
- Leg extension – 3 sets of 10-15 reps. an exercise for adding some realtion to quads.
- Hamstring curl – 3 sets of 10-15 reps. this exercise isolates the hamstrings.
- Standing calf raise – 3 sets of 10-15 reps. this exercise works on gastrointestinal muscle.
- Seated calf raise – 3 sets of 10-15 reps. it works on soleus muscle and underneath gastrointestinal muscle.
All exercises above need to take care over specific body parts. Incorporation of your lower body exercises into a program suggested below:
Day 1: Biceps, Back, Abs
Day 2: Triceps, Chest, Abs
Day 3: Quads, Forearms, Calves
Day 4: Hamstrings, Shoulders, Abs
Lower body workouts have different multi-joint exercises done for 50, 40, 30, 20, and 10 repetitions to muscular fatigue, followed by a hamstring and abdominal exercise.
Exercises such as:
- Dumbbell Split Squat – It targets quadriceps and activates every other muscle in your lower body, including glutes, hamstrings, and calves.
- Back Extension – It specifically targets your lower muscles of glutes and hamstring.
- Barbell Rollout – This exercise gives stability that trains your entire lower body part including your abdominal, lower-back, and hip muscles.
- Braced Squat – It targets your quadriceps. Also activates about every other muscle of your lower body, including glutes, hamstrings, and calves.
Performing workout once in a week, in regular interval of time, and then the repeat tends to increase the level of stamina in an individual.
