5 best exercise for leg workout at home.









What is the true indication of a great physique? Is it large, big biceps? Is it razor-sharp abs? Is it bowling-ball shoulders or a wide thick back? According to me, None of those are correct. The real answer is symmetry. A "Symmetrical Physique" is one in which all body parts flow into each other. No one body part or side of the body is bigger than the other. We need to make all over body fit.

 To make our body fit and in good shape, we need to do workout for everybody parts. Today I will discuss the leg workout plan and the muscles which are targets by these exercises. Looking to build muscle, lose weight or tone up your legs?

  Well, you’re in the right place, as we break down the best leg exercises to do in the gym or at home to make sure you never skip a leg day. Because legs workout is important as like other parts. Working your legs is a great way to burn more calories. Being the largest muscles in your body, the more leg exercises you perform, the more calories you will burn.

1. Squat:-

Sets -3, Reps- 20
Muscles targets: Quads, hamstrings and glutes
Stand with your feet hip-width apart. Keeping your chest up and back straight throughout, bend your knees and lower, pushing your hips back until your thighs are parallel to the ground. Then drive through your heels to return to standing.

2. Lunge:-
Sets- 3, Reps -20(10 each side)
Muscles targets: Quads, hamstrings and glutes
From standing, take a big step forwards with your right foot and lower until both your knees are bent at 90°. Push back up through your right foot to standing. Do all your reps on one leg, then switch to the other.

3. Calf raise:-

Sets- 3, Reps- 20
Muscles targets: Hamstrings and glutes
From standing, raise your heels off the ground until you are standing on your toes, then lower under control.

4. Glute bridge:-

Sets- 3, Reps- 20
Muscles targets: Hamstrings and glutes
Lie on your back with your knees bent and feet planted close to your glutes. Raise your hips until you form a straight line with your body from your knees to your neck, pause for a moment, then lower back to the start.

5.Sumo squat:-
Sets-3,Reps-20
Muscles targets: Quadriceps, gluteus muscles, hips, hamstrings, calves, and inner thighs.
Stand with your feet wider than hip-width apart.  Angle the toes out and away from the centre of your body. Bend the knees and the hips to lower into your squat, squeezing your glutes at the bottom of the move. Be mindful to keep your back neutral and long, drawing the tailbone straight down to the floor each time. Avoid allowing your knees to go out beyond your toes or allowing your upper torso to lean forward. Once lowered, press up to standing, driving up through your heels.
To watch the video on these exercises, click on the link:-



Comments

Post a Comment

Popular posts from this blog

What is better? Roti/bread or Rice ?

Image
  Should I eat roti or rice to lose weight and gain muscles? If you are someone who hits the gym regularly and has a dream of having a dream body, then you must be perplexed between common questions that every gym goer asks himself/herself Should I prefer Rice over Roti or Bread? Is consuming roti/bread healthier than consuming rice? Do I gain weight if I eat rice? What is carb composition? Should I go for brown rice instead of Roti? There are so many other related questions that must have crossed your mind now and then. This simple complex has become so complex in recent times that everyone tries to be an expert on the subject. Your gym trainer must have told you that eat roti if you have to, eat brown rice if needed, avoid rice at night and so many other suggestions. In this article, we will try to debunk all myths related to this ever going battle. so stick with the article. Table comparing the nutritional value of rice and wheat wheat ( 1 cup) rice(1 c...
Read more

What is circuit training and their benefits ?

Image
Circuit training is a form of body conditioning or resistance training using high-intensity aerobics. It targets strength building and muscular endurance. The time between exercises in circuit training is short often with rapid movement to the next exercise. This training programme was developed by R.E.Morgan and G.T.Anderson in 1953 at the University of Leeds in England. Circuit training is an excellent way to improve strength, stamina and suppleness (SSS). The circuit training comprises of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. Anywhere from 10 to 45 minutes is the ideal time for circuit training. (The shorter the circuit training workout, the harder you should be pushing). Since you're alternating which body part you're working during each move, there's no need to rest between exercises. Circuit training can...
Read more