LEGS (By ‐Sagar A Pednekar) (I) Importance • It acts as the base of the body it has to be strong • Training legs helps to Improve all the functional movements used in a day to day life • It is also the major Muscle of the body that promotes Fat Loss • Training Legs also adds symmetry and proportion to the body i.e it adds up to the Esthetic value (II) Important Muscle Group To Be Trained In Legs from Functionality Point Of View • Quadriceps – Front(anterior) part of the thigh • Hamstrings – Back (posterior) part of the thigh • Gluteus ‐ Hips (buttocks) • Calves – Lower leg (III) Joints Majorly involved in Training Legs • Hip Joint • Knee Joint • Ankle Joint (IV) Exercises to strengthen legs a) Squat:‐ Target Muscle:‐ Quadriceps Procedure Stand with shoulder‐width apart distance in your feet. This becomes your starting position Inhale & lower your body down pushing your hips behind till hamstrings are parallel to the floor. Exhale and come back to the starting position Try to maintain a flat back throughout the movement. b) Lunge:‐ Target muscle:‐ quadriceps Procedure:‐ Grab the dumbells in a natural hanging position Stand with shoulder width apart distance in legs. inhale & perform a lunge stepping forward in any one of the leg. See to it that the body weight is centrally placed & not transferred on to knees by leaning the body in front Exhale by pushing the front leg against the floor & coming back to the starting position. c) Step – up:‐ Target muscle :‐ Quadriceps Procedure:‐ Select the height of a stepper by placing one leg on top of it, there has to be right angle created at the knee joint. This becomes your starting position. Exhale & climb on to a stepper by touching just the toe of the other leg. Inhale & step down back to the starting position. d) Stiff leg dead lift:‐ Target muscle :‐ Hamstrings Procedure:‐ Stand with shoulder width apart stance . Grab the barbell with a dead grip. Inhale & travel maximum behind in your hips till your body drops almost parallel to the floor , keep your knees soft at the same time. Exhale & pull your hips back to the starting position contacting your gluteus( hips ) & hamstrings together. e) Glute Extension Machine:‐ Target muscle:‐ Gluteus maximus( hip Procedure:‐ • Stand facing the glute machine with one leg anchored to the cable of the machine. • Exhale & push the entire leg behind extending in your hip & contracting it . • Return back to the starting position. • Repeat the same for the next leg. f) Hip adduction machine:‐ Target muscle:‐ Hip adductors Procedure:‐ • Sit down on a machine with legs spread out against the pad . this becomes the starting position . • Exhale & push both the knees inside contracting the hip adductors • Inhale & release it back to the starting position. g) Standing calf raises Target muscles:‐ calves Procedure:‐ • Stand on the platform of the machine by placing just the toes on it. • Place the handle bars on the shoulders . this becomes your starting position. • Exhale & stand on your toes raising the heel up & contracting the calf muscles • Inhale & release it back to the starting position.
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