Hamstrings and Quads Lunges: With your feet together, standing, place your right foot forward, making a little larger step than average. Bend your right knee, lowering yourself towards the mat. But don’t let your left knee touch the mat. Hold – while your left thigh is lined straight with your back. Pushing backwards off your right leg, return to start. Switch legs and repeat. Repeat set. Variations: add light weights – approximately two pounds to hands. If you’re in the gym, work this muscle group on the leg curl and leg extension machines.
Hamstrings and Quads Squats: With legs shoulder-width apart (or wider), stand with your feet parallel. Fold your arms in front of you. Inhale while gently seating yourself “almost” in a fake chair. Keep knees in line with toes. Head up. Back straight. Exhale, while standing upright again. Straighten up, but do not lock your knees. Repeat. Variations: Hold light hand weights, resting hands with weights on your hips. If you’re in the gym, work this muscle group on the leg press machine.
To Learn More : CLICK HERE
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment