Top 5 Tips for Leg Exercises at Home:
Introducation:
I know what you're thinking. I'm
writing in the title that it's a list of 5 tips for leg exercises at home and
then there's nothing else about leg exercises at home. I did this on purpose
because a.) this is my blog and I can do whatever I want and b.) the 5 tips for
leg exercises at home all include steps for preparing to exercise, starting the
exercise program, and finishing your program.
Section: Tip 1: Get the
Resistance Right
Section: Tip 2: Avoid Excessive
Repetitions
Section: Tip 3: Train All The Leg
Muscles
Section: Tip 4: Keep the Number
of Sets Low
Section: Tip 5: Increase Your
Rest Interval
Takeaway: Very effective leg
exercises at home are possible.
Get the Resistance Right:
The first step to building leg
muscle is to get the right resistance, whether your using dumbbells or a
barbell. According to the American Council on Exercise, you should start with a
weight that allows you to complete at least 8 but no more than 12 repetitions
in a row before you tire out. If you can do more than 12 repetitions without
fatigue, the weight is too light and will not provide adequate resistance for
building muscle. If you can't do at least eight reps with good technique, the
weight is too heavy.
Avoid Excessive Repetitions:
When you're doing squats, lunges,
or body-weight exercises for the first time, it can be tempting to jump right
in and do as many reps as possible. But this could actually set you up for a fitness
injury.
"The problem is that you
build up a lot of lactic acid in your muscles," says Hank Corwin, a
strength and conditioning specialist at the University of California at
Berkeley. "That can lead to muscle soreness."
If you haven't been working out
in a while, start by doing one or two sets of 10 to 15 squats or leg lifts each
day. Then slowly increase the number until you're comfortable with 50
repetitions twice a day.
Train All The Leg Muscles:
Leg exercises are one of the most
important parts of your workout. They help to improve stamina and strength. The
following leg exercises can be done at home, whether you have access to a gym
or not.
Single Leg Squats
Stand on your right leg, slightly
bend your knee and lift your left leg up behind you as you lower down into a
squat. Keep your back straight and don't let your knee go beyond your toes. Do
15 reps, then switch legs. Quadruped Leg Lifts
In a quadruped position (hands on
the ground and knees on the ground), lift up one leg out behind you until it's
at hip height and parallel to the floor. Hold for two seconds, then lower back
down gently to tap the floor with your foot before lifting it back up again. Do
15 reps per side. Calf Raises.
Stand with feet hip-width apart
and rise up onto your toes as high as you can. Then slowly lower yourself down
as far as possible without touching the floor, before raising yourself back up
again in a slow, controlled movement. Do 15 reps per side. Bodyweight Squats
Keep the Number of Sets Low:
It's okay to do a few sets for
building muscle, but if your goal is fat loss, then you need to keep the number
of sets under control. The idea is to work your legs hard in a short amount of
time.
Consider something like a Tabata
workout . . . you can also find hundreds of free workouts at here All Access.
Remember, higher reps and shorter
rest periods are important for fat loss. Lower reps and longer rest periods are
best for building muscle (because you can use heavier weights).
Increase Your Rest Interval:
If you're working out at home,
you don't need to worry about other people in the gym waiting for equipment.
Try to do your strength-training exercises back to back with little or no rest
in between. Move from one exercise to the next as quickly as you can while
keeping good form. You'll have plenty of time to recover later on.
Increase Your Rest Interval
For some people, 60 seconds might
not be enough recovery time between sets. If that's the case for you, try 90
seconds or even two minutes. As you get stronger, you'll be able to cut your
rest intervals down a bit.
Conclusion:
Leg exercises at home can help you with leg strengthening, and help improve muscle tone.Please make sure to drink plenty of water when doing leg exercises at home. It is very important to be hydrated in order to get in best shape.Don't forget your water bottles! Keep yourself hydrated during leg exercises.
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