Ah, leg day. Butt of jokes, sparker of memes. And there's truth to them all, because leg day is no one's favourite gym session. The reasons for that are simple, but enduring: your legs are big, so training them is exhausting; no one posts legs pics to Instagram; and there's only a few moves that work them properly, so it gets boring fast.
Bodyweight squat"Squats are one of the most foundational movements to master if you really want to build full body strength," says Pelé Zachariah, Nike ambassador and head trainer at Rowbots. Start with your feet slightly more than shoulder-width apart, with your toes pointing slightly out. Keeping your weight on your heels, push your hips back and bend your knees, as if you were sitting on a chair, until your thighs are at least parallel with the floor.
Bulgarian split squat"This exercise is fantastic for your whole lower body," says Barry's Bootcamp master trainer Jemma McKenzie-Brown,"quads, glutes, hamstrings and core." Place your right foot on a bench or chair behind you, laces down, so you're in a lunge stance. Bend at the knees – keeping your weight in the centre – to lower yourself towards the floor. Pause, then drive back up to standing.
Single-leg glute bridgeThe same move, but one side at a time. By working each leg on its own you make the move harder and force your abs and obliques to work overtime to keep your stable. Start in the same position, but left one leg off the floor before driving up through the other heel. After all your reps, swap sides and repeat.
Big toe extension at wall“The big toe is arguably the most important joint in the body,” says Sharma. He has a point; the entire foot pivots off your big toe and this in turn can affect how your calves, hips and lower back perform. “If you’re lacking movement here you’ll be compensating up the chain to replace it." Address this by placing your big toe against a wall and leaning your knee forward towards the wall, and hold. Feel the burn as you repeat this 15-20 times.
Barbell squatThe most important exercise in your arsenal is also the one most men get wrong. Done right, the barbell squat builds stronger everything, from biceps to calves, via your six-pack and shoulders. Done wrong, it puts enormous strain through your lower back and knees. Which is not what we're going for. If in doubt, start with no weight, then build up slowly. It's always better to lift light weights perfectly than set a PB with bad form.
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