An effective leg workout is an essential part of any fitness routine. Leg muscles, like the quadriceps and the glutes, are some of the body’s largest, so they are responsible for many daily bodily movements. Strengthening and toning the leg muscles have so many benefits, from increasing speed and endurance to taking pressure off of the lower back. Because the leg muscles are so big, building strength can also lead to increased metabolism and weight loss. Even simple daily activities such as walking to the store or climbing up stairs become easier and more durable when you have strong leg muscles. So for anyone looking to improve the strength and function of their legs, here are 2 of the best leg workouts. The first leg workout is perfect for building strength, muscle, and volume, The second is better for overall toning and conditioning. The Best Leg Workout For Muscle BuildingWhy This Workout Is EffectiveTo successfully build muscle in the legs, you have to perform compound exercises that target multiple muscle groups at once. You also should lift heavy weights, which activates fast-twitch muscle fibers. Doing fewer reps with heavier weights also burns more fat than performing more reps with a lower weight. So pick heavy weights that challenge you, but don’t completely exhaust you. You should be able to perform all the reps, but the last 2 reps should be incredibly difficult. The WorkoutDo this leg workout for muscle building after properly warming up. Be sure to consume enough protein after the workout so your muscles can rebuild themselves efficiently. Exercise #1: Squat3 sets of 8 reps Hold a barbell comfortably on your shoulders and stand with feet slightly wider than shoulder-width apart. Bend the knees and lower down as far as you can without arching the back too much, then push back to stand. Exercise #2: Walking Dumbbell Lunges3 sets of 16 reps (8 each leg) Hold a dumbbell in each hand and step forward with one foot until your front knee forms a 90-degree angle and your back knee is lowered almost to the ground. Then step your back leg forward in the same way, and keep alternating legs as you move across the floor. Exercise #3: Deadlift3 sets of 8 reps Stand tall with feet slightly wider than shoulder-width apart, and then bend over and grasp the barbell that is one the floor in front of you, palms down. Activate your hamstrings and your glutes as you stand back up and slowly lift the barbell up with you. Exercise #4: Dumbbell Step Up2 sets of 10 reps on each leg Hold a dumbbell in each hand, and place one foot up on the bench, block, or step-up table in front of you. Use all the muscles in that one leg to step up onto the bench, and then lower back down. Do the same leg for 10 reps, then switch. Exercise #5: Hip Thrust3 sets of 10 reps Sit on the floor with a barbell across your hips and rest your upper back on a bench. Squeeze your glutes as you thrust your hips upwards until your torso is parallel with the floor, then slowly lower back down. Exercise #6: Calf Raise3 sets of 10 reps Hold either a barbell across your shoulders or dumbbells in your hands. Push up onto your toes with control, hold for a moment, and slowly lower back down, using your calf muscles the entire time.
The Best Leg Workout For ToningWhy This Workout Is EffectiveRather than focusing on heavy weights and compound movements, this leg workout isolates and strengthens specific muscles while getting the heart rate up. This leg workout also uses higher reps, so choose lower weights that challenge you but allow you to finish the sets. The exercises in this leg workout promote lean, toned muscles that are strong and supple. The WorkoutDo this leg workout for toning after properly warming up, and stretch thoroughly after to increase flexibility and mobility. Exercise #1: Jump Squats3 sets of 15 reps You don’t need any weights for this exercise. Simply perform a normal squat, but instead of standing back up after bending down, jump up explosively and land softly back on your feet. Exercise #2: Curtsey Squats3 sets of 16 reps (8 each leg) Hold a barbell behind your shoulders. Step one foot backward and lunge, but angle it so you are stepping to the opposite side of your standing foot, almost like a curtsey. Feel the burn in the side of your glutes, and then step back to neutral. Alternate legs for a total of 16 reps. Exercise #3: Romanian Deadlift3 sets of 12 reps Perform this similar to a regular deadlift, but begin standing with the barbell in your hands. Hinge at the hips, lower the barbell down to just below the knees, while keeping the legs straight (with a micro-bend so as not to lock the knees). Then squeeze the hamstrings as you come back to stand. Exercise #4: Donkey Kicks3 sets of 15 reps on each leg Come onto all fours on the ground. Kick one leg back slowly, and lift it up to the sky, engaging your glutes. Then bring it back to start. You can add a resistance band for extra strength training in addition to toning the legs. Exercise #5: Burpees3 sets of 12 reps From standing, jump up, and once you land on your feet immediately come to the ground to a plank position. Do a push-up, jump back to stand, and repeat. This tones virtually every muscle in the body and serves as cardio to burn extra fat. Exercise #6 Wall Sit4 sets of 30 seconds Stand with your back against the wall. Squat down as low as you can and hold the position for 30 seconds. Wall sits help sculpt the thighs and are the perfect toning exercise to end a leg workout. The post Leg Workouts: The Best For Muscle Building or Toning appeared first on Health Energy Guru. from https://healthenergyguru.com/leg-workouts-the-best-for-muscle-building-or-toning/ from https://healthenergyguru.blogspot.com/2020/05/leg-workouts-best-for-muscle-building.html
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