Most people lead a sedentary lifestyle without much activity thrown into their daily life. However, it is an unhealthy life that makes your body susceptible to a host of ailments and disorders, not to speak of weakness; fatigue and lethargy.
Your legs are most affected from all that sitting around and you should really do some functional training to maintain their strength and fitness.
Personal Training for your Legs
Strong; healthy legs allow you a host of movements that are essential in your daily life. Weak leg muscles and stiff joints are signs that you really need to take care of your legs. Personal training can help restore strength and flexibility to your leg muscles and improve their performance so that you can enjoy life unfettered.
This type of workout combines low-intensity everyday movements such as walking; sitting; sprinting; climbing; squatting; lunging and so on. Repeating the same movements helps improve neuromuscular coordination and muscle memory so that your leg muscles can perform at their optimum best. The workouts are easy and you can try them at home after speaking to an expert.
Lunges
This is an age-old workout that is basic to building strength in your leg muscles. It is extremely effective in helping you move in different directions without the risk of injury. Lunges are just perfect to improve mobility; make the hips more flexible and enhance stability and balance in the legs. There are different types of lunges to try out and doing all of them increases your range of motion in directions you thought were not possible.
Squat and Deadlift
Your hips get little exercise and can become stiff over the years if you are sitting at a desk or lying on the couch for the better part of the day. A combined workout of squats and deadlifts can help you overcome this problem and restore mobility and flexibility to your hip joint along with the leg muscles. To do this, stand straight with a neutral spine and arms hanging at sides. Bend the right knee even as you push your left leg backward. Squat down slowly and try to touch the ground. Keep the butt low; hold position and return slowly to standing posture. EPTI personal training certifications will show you the correct squatting patterns and how to hip hinger correctly with your deadlifts.
The Heavy Walk
Walking is a basic function that you perform each minute without being aware of it consciously. However, there can be times when your gain is not straight; posture incorrect or your leg muscles are not strong enough to sustain long walks with heavy loads.
The heavy walk exercise is an excellent move to strengthen those legs thus enabling you to take long strides even while carrying heavy loads. You can use equipments such as dumbbells, kettleballs or any suitable weight that you can carry easily in each hand. The movement is simple; emulating your regular stride.
Stand straight; maintain a neutral spine; press the chest forward and keep hands straight at both sides while holding the weights in each hand. Start walking forward; taking care that the weights are not resting against your legs. Keep walking as long as you comfortably can and even a little more to build and maintain the overload.
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If yes then ever wondered why you were made to do all those stretching stuffs before workout. You are here to exercise, right, and then why this mini schedule before the actual thing.
Why not just cut the chase and begin pounding on all those weights in the gym or start the soccer game or any sport that you are about to play. Stretching has all the goodie effects on the body muscles. Stretching can be divided into two categories; Static and Dynamic. First of all, let’s see what these types are:
Static Stretch
This kind of stretch is the one in which you relax your muscles with static i.e., standing or sitting position. You donot move much and try to stretch different muscles in a passive position. It is also sometimes referred to as Passive Stretch.
The objective of this stretch is to relax muscles without the involvement of any joint movement. Most of the studies show that static stretch is much effective after a workout session, than before it. Have a a look at the Personal Training Facebook page for more studies on this subject.
Dynamic Stretch
This stretch has been recommended by most of the coaches and even studies suggest that dynamic stretches are more effective before a Coogee Fitness workout session. Dynamic stretch involves a mix of cardio movements or you can say aerobic style movements. This is an active kind of stretching in which joint and muscle movements are involved to pump up your sleeping muscles. This will prepare your body for the final game or sport or gym. Dynamic stretch is also called Active Stretch.
