The power of squats

The power of squats

Fact: There are more than 200 muscles in the lower half of your body, so there are a great number of different leg exercises.

Your legs are five times stronger than your arms because they have to support your body. It's no surprise that the legs are your biggest, strongest and most powerful muscles.

Meanwhile, you can experience injury to the legs, ankle sprain, knee ligament tear and hamstring pull, to name a few. This is due to many reasons, like leg muscles not being strong enough or not getting proper warm-up before exercise.

To get real results from training your legs, you must be prepared to work hard. The benefits of resistance training include weight loss, faster metabolism and improved body shape.

To build or tone up leg muscles safely and effectively, start with the following beginners' exercises.

This week we will focus on some of the squat exercise that work the quadriceps and gluteus muscle groups of your thighs.

For every exercise, beginners should try to do about three to five sets and eight to 12 repetitions.

1. DUMBBELL SQUAT

Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing inward.

Inhale and bend your knees until your thighs are almost parallel to the floor. Extend the legs and return to initial position. Exhale at the end of the effort.

2. FITBALL SQUAT

With the fit ball between your lower back and a wall, stand with your feet shoulder-width apart. Lean back your body weight to the fit ball.

Inhale and bend your knees until your thighs are horizontal and keep your body upright throughout the exercise. Extend the legs to return to the initial position. Exhale.

3.FREE SQUAT

Stand with your feet shoulder-width apart. Raise your hand to the front until chest level. Inhale and bend your knees until your thighs are almost parallel to the floor. Extend the legs to return to the initial position. Exhale. Make sure your knees do not extend beyond your toe.

4. HAMSTRING STRETCH

Put your weight onto your back leg and bend it as you lean forward over your leg. Pull the foot of your front leg up forward to you until you feel the stretch in your hamstrings. Hold the position for 10 to 15 seconds. You can do this stretch before and after each exercise.

5. QUADRICEPS STRETCH

Stand up, bend forward and hold the calf of your left leg with your left hand. Pull the leg up until you feel the stretch in the front of your thigh. Hold the position for 10-15 seconds. You can also do this before and after each exercise.

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