6 Lower Body Exercises to Improve Your Pedaling Technique

Lower body exercises. Lower body exercises!

As you know, the female body is designed so that excess fat accumulates in the lower part of the body, while the upper part can sometimes be quite miniature.
These exercises are aimed at working the lower body, legs, hips and abdomen. Perform these exercises every other day to give the body time to recover, and we also do not forget about proper nutrition, since nutrition is the basis of the entire weight loss process! 1. legs.

Cross lunge, gluteal muscles. Stand straight, feet together, back straight, hands on your waist. Then smoothly move your right leg diagonally back and squat down so that your knees are bent at a right angle, but your back leg does not touch the floor. Return to the starting position and repeat the exercise on the other leg.

2. calf muscles. Stand straight, facing the chair, place your right foot on the seat closer to the center. Rise up onto a chair, shifting your body weight to your right leg. Lower your left leg down to the floor diagonally until it is in front of the right leg of the chair. Repeat on the other leg.

3. Bend over with dumbbells, back of the thigh. Take dumbbells and place your feet shoulder-width apart. Slowly, looking straight ahead, without arching at the waist or bending your knees, lower your arms down, as if rolling dumbbells along your legs. Then repeat this movement in the opposite direction.

4. press. “Bicycle”, internal oblique muscles of the abdomen. Lie down on the floor. Clasp your hands behind your head, raise your legs. At the same time, bend your left knee and, slightly turning your body, reach towards it with your right elbow. Repeat on the other leg.

5. lateral bending, external oblique abdominal muscles. Take a dumbbell in your right hand, touch your temple with the fingers of your left hand, as if you are saluting. Slowly bend to the right behind the dumbbell. Then, without straining your neck, straighten up. Repeat for the other hand.

6. lower twist, rectus abdominis muscle. Lying on the floor, bend your legs and lift them so that your shins are parallel to the floor. Spread your arms to the sides; Without changing the position of your arms and shoulders, move your knees now to the right, now to the left, almost touching the floor.

Upper back exercises

The pain may be centralized in the lower back, but the upper back usually feels tight and heavy. To solve this problem, perform special exercises aimed at getting rid of pain in all areas.

• Modified bar

Lie face down on the floor. Legs and arms - from palms to elbows - should rest on the floor. Keep your arms directly under your shoulders and your legs extended back without bending them. Don't drop your hips. Lower and raise your torso five to ten times. This exercise is considered one of the most effective.

• Front bar

Lie on the floor on your stomach. Raise your body so that only your palms and toes rest on the floor. You should look like a straight line from head to toe. The goal is to keep yourself in this position for as long as possible. It is advisable to count to ten and repeat the exercise several times.

• Side board

These movements are great for building the supporting muscles of the back (especially the obliques), but it takes practice to get started. Sit on the floor, lean on your right elbow. Gently lift your hips and straighten your legs to create a triangle between your body and the floor. Taking a position is not easy and may even take several days. But, as soon as you start to succeed, try doing push-ups up to three, then up to five and up to ten times. Perform the exercise on both your right and left hands.

To learn how to balance, you can lean against a wall. It will be easier to keep your knees on the floor at first.

• Standing push-ups

Stand facing the wall, lean your hands on it and do push-ups as you do from the floor. The exercise is great for those who suffer from lower back pain, as less pressure is placed on the corresponding muscle groups. The upper back is occupied, but the hips and abdomen do not receive much stress. It is recommended to perform such push-ups at least ten times.

Lower body exercises for girls. How to choose a training program for a girl

• More repetitions. The standard number of repetitions for weight gain for men is 6 – 10. However, women have significantly more type I muscle fibers, so it is recommended to do from 8 to 15 repetitions for muscle growth.
• In women, the lower body grows better. That is, the buttocks and thighs are much more amenable to mass training than the upper body. In addition, a girl with a more developed bottom than top looks much more beautiful than the other way around. Conclusion: 40% - 50% of exercises should be on the legs and buttocks. Approximately 20% on the back. And 10% each on the chest, arms and shoulders. For example, you train 3 times a week and do 24 exercises in 3 workouts. That means 10 exercises for the legs and buttocks. 5 On your back. And 3 exercises for the chest, shoulders and arms.
• Don't forget that the chest and back muscles need the same target load as the buttocks, biceps or abs. Therefore, choose exercises for the upper body too.
• It is advisable that the training duration for girls should not be less than 1 hour, because only this will give the desired effect of burning fat.
• At the initial stages of training, girls should train for the whole body and only with experience switch to split programs.

Musculature of the human body and its training

In general, it is customary to divide all human muscles into those located in the upper part of the body (back, chest, arms) and those located in the lower part (legs, abdominals).

Top-down workouts, as their name suggests, involve doing exercises in such a way as to share the load on each part of the body. For example, on the first day the top is trained, on the second day - the bottom. Why is such a program effective? Firstly, thanks to it you can work out each muscle group more thoroughly, and secondly, after receiving physical activity, the muscle fibers have enough time to recover.

Lower body exercises for women in the gym. Principles of women's training

• Training in the range of 4-6 repetitions to increase strength, and 7-12 to increase volume (muscle hypertrophy). Anything over 12 is already training for cardiovascular endurance.
• But there is one “but”. The female body contains many type 1 muscle fibers (small fibers that are difficult to grow and respond only to high repetition, aerobic endurance exercise). Such fibers have low fatigue, which may be why women are more resilient. Given this fact, women should still aim for 8-15 repetitions per set. But, this does not mean that 4-6 repetitions cannot be used. A woman also has fast muscle fibers, which contract quickly, have great strength, but get tired quickly. Conclusion: we focus on slow fibers (8-15 repetitions), but do not forget about fast fibers (4-6 repetitions).
• You need to lift relatively heavy weights.
• As I said above, training “to failure” is not for girls. However, many cool bodybuilders of the past doubted its necessity for men. And today the debate about its necessity does not subside. For example, scientist Mikel Izquierdo discovered that after refusal training, the secretion of cortisol sharply increases and the analobic growth factors IGF-1 decrease. It was also noticed that cells experience such an acute lack of energy that protein synthesis in them is disrupted, which means growth slows down. In other words, we simply exhaust our body and in the long term, by abusing “refusal” we can slow down our progress.
• Work in basic exercises (or similar ones). For example, if you can't squat, do leg presses. There was no straightening of the legs even close in this case.
• Do not stay in the hall for more than 1 hour, maximum 1.15.
• Work your whole body. Your desire to pump things up a little here and a little here is quite understandable. But you need to understand that the whole body needs to be worked on. Over time, you can focus on any part of the body, but do not pump it exclusively. And remember that working your entire body in compound exercises is much more effective at burning calories and regulating weight than focusing on just one part of the body.
• Focus on your lower body. Women's training should consist of 50% leg exercises. 20% can be allocated to working the back, 10% - arms, 10% - shoulders, 10% - chest.
• For a beginner girl, it is necessary to work out the whole body in one workout. Only after a while can you switch to split programs (train different muscle groups separately, or the upper body separately, the lower body separately).

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Exercises for the lower body at home. Exercises to work on problem areas

• Lie down on the hyperextension machine so that your pelvic bones rest against the main pillow. Cross your arms behind your head, fix your heels under the lower leg cushion. In this position, the whole body should be stretched diagonally into a string. Lower your upper body down (an angle of slightly less than 90 degrees should form). Arch your back slightly and lift your body to the starting position.
• Lie on your stomach on a leg machine bench. Press your heels into the bottom pad. Bend your knees so that the ball of your feet touches your pelvis.
• Perform the previous exercise using only one leg. First the right, then the left. The number of repetitions for both legs is the same.
• Repeat 1 exercise.
• Lie on an inclined bench with your head up. Place your hands on the back of your head. Bend to the right side. At the lowest point, move to the left side and straighten through it. Do the required number of repetitions in this direction, and then do the same, bending to the left side and returning through the right.
• Lie on your back in a leg press machine. Place your feet on the platform closer to its top edge. Place your feet at a short distance from each other. Press down on the platform, straightening your legs, and bend them at the knees again. The main load should fall on the heels, but the feet should fit tightly to the platform. The legs are parallel to each other throughout the entire exercise. It is prohibited to connect or separate them; this will reduce the effectiveness of the element and increase the risk of injury.
• Stand up straight, pick up a barbell or dumbbells and lower them in front of you. Keep your back straight, do not bend or round throughout the entire exercise. The head must also be kept motionless and the gaze straight ahead. From this position, tilt your upper body forward, moving your hands with the apparatus along the front surface of your legs. Then return to the starting position. You cannot lift your feet off the floor; they must be well fixed. Try not to transfer the main load to the lumbar region.
• Lie with your back on the floor and place your feet on a low bench or step of a wall bars. Stretch your arms at your sides, bend your legs at the knees. From this position, lift your buttocks off the floor, placing your feet on the bench. At the top point, fix the pose for a while. A burning sensation should be felt in the gluteal muscles and thighs. Perform the maximum number of repetitions. When the exercise seems simple, you can put a weight on your stomach (for example, a barbell plate). This will ensure slimming of the buttocks and help cope with the manifestations of cellulite.

A set of exercises for the lower body. Single leg press

4 sets of 15 reps for each leg, rest 30 seconds between sets

Before I begin the exercise, I place both feet on the top of the machine platform (quite close to each other), then lower one and immediately begin the press. You don't have to lift heavy weights at all. Due to the large number of repetitions (a total of 60 for each leg), the muscles receive a significant load.

Instead of trying to increase working weight, it is better to focus on correct movements, because technique is the key to effectiveness and the absence of injuries. Bring your knees close to your chest to achieve the proper stretch, and then exhale and push the platform, generating force through your heels.

The most effective exercises for the lower body.

Bridge
Lie on your back, bend one leg at the knee, lift the other straight. The knees are closed. Tighten your abdominal muscles and lift your pelvis as high as possible, leaning on your bent leg. Try to keep your knees, hips and shoulders in a straight line. The main load will be on the back of the thighs and gluteal muscles. Repeat 15 times on each leg. Deadlift: Stand in the middle of the expander with your feet shoulder-width apart. Grasp the ends of the elastic band with your hands. With your knees slightly bent, lean forward so that the angle between your straight back and your hips is 90°. Try not to bend your elbows or slouch—imagine holding a pencil between your shoulder blades. Slowly return to the starting position. Repeat the exercise 15 times. To complicate the task, the ends of the expander can be crossed. Steps up Stand facing a step or step 20 cm high. Take a step up, then down with the same foot. After ten steps, change legs. Continue walking for 3-5 minutes. Lunges Feet hip-width apart, stomach tucked in. Step forward one meter. Squat down so that the knees of both legs are bent at right angles. Stand up straight. Repeat 15 times on each leg. Twisting While lying down (arms behind your head), raise your knees bent. Lifting only your chest from the floor, try to reach your chest to your knees, as if twisting. It is important that your legs do not drop, your neck remains straight, and your lower back is pressed firmly to the floor. Repeat 25 times.

Upper body exercises for men. Useful tips

To avoid injury in the gym, a man should adhere to the following recommendations:

• It is good to warm up your muscles and ligaments before starting each training session.
• Strictly follow the technique of performing each exercise.

Don’t forget about a balanced diet; without it, unfortunately, you won’t be able to achieve the desired weight gain and definition.

• Meals 5-6 times a day, breaks between meals are 3-4 hours.
• The diet should be rich in proteins, complex carbohydrates, and healthy fats.
• In addition to animal proteins, we must not forget about plant proteins. They contain a large amount of vitamins and microelements. Animal proteins are consumed before lunch, plant proteins - in the afternoon.
• Dinner should not be overloaded. It is better if it is represented by dairy products. For example, an hour before bedtime, you can drink a glass of kefir or homemade yogurt.
• Drinking regime is required. The opinion of many experts is 8 glasses a day. If you want to clearly calculate your daily intake, use the calculation calculator.

Lower body exercises

The leg muscles are formed by the largest muscle fibers in our body. It is the hardest to pump up, so the main exercises for the lower body should be complexes using a barbell. The main muscles are the glutes, quadriceps and hamstrings. The following exercises are suitable for training them:

• Deadlift. It involves almost all the muscles of the lower body, as well as the lower back and forearm.
• Squats with a barbell (classic, sumo, one leg and others).
• Leg lunges and jumps.
• The use of simulators that allow you to train each muscle group on the legs separately (flexion-extension of the legs under load).

Don't forget about pumping your abdominal muscles. To do this, you can use torso raises with rotation or leg raises with additional load.

Lower body workout in the gym. How to train properly in the gym

The time spent on exercise machines complements and reinforces the basic exercises, but does not replace them in any way (if there are no health restrictions).

The exercise program in the gym for girls varies depending on the goals (cutting, gaining weight, etc.)

Any experienced gym trainer will tell you that the exercise program for girls is no different from the program for men. To achieve tangible results, girls should train equally with men. This does not mean that women should lift the same weight as men and completely copy the “male style” of training. However, there are general principles for both “women’s” and “men’s” training programs.

Basic rules for training in the gym (regardless of gender):

• working with heavy weights;
• the number of repetitions should depend on the goal (1-5 repetitions – muscle development, 6-12 – increasing muscle mass, more than 12 – developing endurance);
• training, including strength exercises, lasts 60 minutes (no more);
• any program covers basic (set of muscles) and conditionally basic (specific muscle group) exercises.

It is important to know! The desired forms are achieved not by the intensity of training, but by “correct”, systematic exercises. Frequent, long and chaotic training will do more harm than good.

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Lower body workout for girls at home. Features of the female body

What is a woman's main goal in life? I think it's extremely simple. Give birth to healthy offspring and continue your family line. Therefore, the female body is “sharpened” precisely for this.

The female body tends to accumulate nutrients for the future (in reserve). This ensures better survival for the child. After all, our ancestors had big problems with food.

Women have much less anabolic hormones (testosterone) and fear hormones (adrenaline), so they are virtually unable to reach true muscle failure on a set (when the muscles are no longer able to contract properly to perform another repetition).

A man, through pain and a grimaced face, can force himself to do a couple more repetitions, and a woman (if she doesn’t foolishly use steroids), although she will be physically able to do a few more repetitions, will be forced by her brain to stop.

This is one of the ways the female body saves energy (what if the girl doesn’t have enough energy for the child on a hungry day).

Women have much less myofibrils (muscle fibers). Therefore, failure training for 6-10 repetitions, which works so effectively on men, is not suitable for them.

Women have much less muscle in their upper body than in their lower body. This is also very logical. After all, in this way a woman better protects her child (strong muscles of the legs, buttocks).

And since muscles are a very voracious thing in terms of energy, nature has endowed a woman with a smaller volume of muscle tissue in “less important” areas of the body (arms, shoulders, back, chest, neck). Therefore, women’s lower body responds very well to training.

Separately, I’ll say about girls’ abs. Because girls experience severe menstrual pain, nature has taken care of reducing the neuromuscular connection in this area so that women do not go crazy. Therefore, it is much more difficult for girls to pump up their lower abs than for men. I have a very cool article about how to quickly pump up your abs at home.

Metabolism is much slower than that of men. Energy consumption in a calm state is much less. This is necessary to ensure better survival of the child. For the same reason, women have much less muscle compared to men, because... muscles spend a large amount of energy, and this is not beneficial for bearing a fetus.

Women's muscles store glycogen better. Glycogen, let me remind you for those who have forgotten, is the fuel (energy) in our muscles, which the body devastates most quickly during physical activity.

Therefore, carbohydrates are deposited into fat much faster in girls, but at the same time, the female body converts fat into energy much more easily than the male body. The more muscle there is, the more glycogen will be stored (increasing fuel tanks).

We must remember that the required amount of carbohydrates will be easier to store in the muscles and this is good, because. gives additional volume and fullness to the muscles, but an excess amount of carbohydrates will very quickly be stored as fat deposits, and this is already bad, because Hardly anyone likes extra fat.

I know that girls really like to experiment with food (although I don’t encourage this on a diet), but I have an interesting article about protein shakes at home for a set. In the same article I talk about protein shakes for weight loss. I'm sure you'll like it!

A very important point is the menstrual cycle! It imposes certain restrictions on women's training. Now I will explain why.

In the first two weeks after menstruation, a woman feels a strong influx of strength and energy, so at this moment you can give a heavier load (strength load). After the egg has matured, ovulation occurs (approximately on days 12-16 of the cycle) and regardless of whether the egg was fertilized or not, the female body goes into an “energy-saving mode” for an average of two weeks (until the next period).

Therefore, it is very important to use MICROPERIODIZATION of loads. Those. after ovulation, do not train the lower body (legs and abs), and also switch to a lighter (lighter) load.

Aerobic exercise (fast walking, running, cycling, etc.) is best for burning fat. There is no particular difference here from men. Fat burning occurs best from brisk walking (35-50 minutes), with a heart rate of 110-130 beats per minute.

But the term “fat burning” is not entirely correct. FAT DOES NOT BURN FROM TEMPERATURE, IT OXIDATES UNDER THE INFLUENCE OF LARGE AMOUNT OF OXYGEN!