Summary
You can tone your body and keep fit easily by using simple but effective exercises that do not cost much money or time.
Most people tend to forget their lower bodies when trying to keep fit or lose weight. There are, however, simple exercises for the lower body that will have you lose weight or tone your body within no time. Here are some of them:
1.Dumbbell Lunge
For this exercise, you will need a barbell, dumbbells or a plate could be useful as well. The next step would be to drop on your knee and within no time you will feel the effects of this form of workout. Dumbbells are quite easy and you can use simple weights for the different sets and reps.
2.Squats
You can get awesome results from squats as they incorporate the whole body while ensuring the focus remains on your quads, hamstrings and glutes. The squat will be easier if you have a squat rack or barbells. In case you do not have these, you can make use of kettlebels and dumbbells as well.
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John 's Body Mass Index indicated that he was overweight and his family was genetically predisposed to cardiovascular diseases. He made SMART goals and decided to loose ten pounds. His second phase of the exercise included two sets of squats for two minutes and two sets of dumbells for thirty seconds. The exercises become part of a program that changed John 's life
5• Heel lifted squat~Feet-hip wide apart and left foot lifted, extend the leg in front and push the hips back with control while lowering the butt towards the floor, maintain the balance. Pause,press into the right heel, stand and return to station zero. Complete the set and switch legs.
Or if you have stairs at home, you can also do step ups to strengthen your lower leg muscles as well as your knees and hip joints. To do step ups, place your right foot on the stair platform and press on your right heel while you bring your left foot to the platform. Then return to your starting position with your right foot going down followed by your left foot. Then step onto the platform again using your left foot next. Do this 10 to 12 times on each leg for 3 sets.
Case Study 1: It is important to focus on building intent, rather the focusing on goal setting and action planning. Being that Paul is resistant to change, regardless of his wife’s encouragement to get active it is important to remind your client (Paul) of the benefits of exercise, work on behavior modification, and self-monitoring. Some useful worksheets to use include, the behavioral palate worksheet, decisional balance worksheet, goal setting worksheet, planning worksheet, and focusing on step: 1 action planning.
The purpose of the squat is to train the muscles around the knees and hip joints, as well as to develop strength in the lower back, for execution of basic skills required in many sporting events and activities of daily living. Because a strong and stable knee is extremely important to an athlete or patient’s success, an understanding of knee biomechanics while performing the squat is helpful to therapists, trainers, and athletes alike (11). Because most activities of daily living require the coordinated contraction of several muscle groups at once, and squatting (a multi-joint movement) is one of the few strength training exercises that is able to effectively recruit multiple muscle groups in a single movement, squats are considered one of the most functional and efficient weight-bearing exercises whether an individual’s goals are sport specific or are for an increased quality of life
Keep these muscles tight and raise your leg 4 to 6 inches (10 to 15 cm) off the floor.
One should always stretch and work on flexibility, but as well as build a stronger core, legs, and back to have a greater outcome when performing deadlifts. Proper equipment is also a must to keep one safe. Shoes, clothes, proper lifting space, and weights. The deadlift does require technique and skill, and one should never just load a bar up, and try to hit an amount of weight that would tear, strain, or pull a ligament or muscle. Strength gains in deadlifting can progress quickly, and that should be the focus for most athletes, but not to push the progression to the point where there is an injury. Proper rest between deadlift days can help avoid injuries as
With your right foot, step out as far as possible to the right, then bring left foot behind the right foot and bend the knees into a lunge. Then Place your right hand next to your right foot and left hand to the chest. Then move left leg next to your right leg, and then to the starting position. After doing so, repeat with the opposite leg, doing three sets of forty seconds.After completing the first day of training, rest and drink lots of water. For the second day of the four day exercise plan, you will start by doing the “Sprawl” which is standing with feet shoulder width apart, into a squat position. Then bending your elbows with the palms of your hands facing one another, place hands in front of your feet and instantly move your feet back. While doing so, lower your back to the floor, move feet front again and return to starting position. For this aerobic activity, you will need to do three sets of forty seconds. The Sprawl can be done before or after the second activity, which is biking. Biking for at least an thirty minutes to an hour can help toning. Try biking in an inclined area from time to time instead of just flat
This is a good example of a bodyweight routine you can perform in the comfort of your own home. You don't need fancy equipment or an expensive gym membership in order to get it done, just your own bodyweight and a timer to monitor the intervals!
Weightlifting involves more complicated movements, while powerlifting has simple movements. In weightlifting, there is the snatch and clean & jerk. In the snatch the weight is pulled over the head in one smooth movement while dropping into an overhead squat (Smith par. 23). This motion is complicated because the weight has to go from the floor to over the head, which requires a lot of
There are several different types of squats. Some are done just with ones own body weight, while others may use a barbell. Both of these squat variations demonstrate the movement of a dynamic squat. During a squat an individual will begin in an upright position. Since the squat is a closed chain movement, both feet are on the ground simultaneously throughout the entire movement. In this position both the hips and knee begin in extension. As the individual begins the downward squatting motion their hip, knee and ankle will move from extension and into flexion. The lifter will then continue with this motion until they have reached their assigned or desired depth. Typically the lifter will squat until their thighs become parallel with the ground.
Exercise is engaging in physical activity and movements to achieve an overall goal. Kinesiology is the study of these movements through analyzing the mechanics of the joints (Floyd, 2015). Two popular exercises are the chin up and the squat. These exercises are similar in that they both strengthen the body and are a closed chain exercises. Closed chain means that the distal end of the extremity is fixed while the proximal end moves (Floyd, 2015). However, these exercises are more different than they are alike. For example, a chin up is an upper body exercise while a squat is a lower body exercise. Additionally, a chin up requires a pulling motion versus the pushing motion of a squat. These exercises also use muscles of different strength. Therefore,
Exercise can have many effects on the body. A lack of exercise can create several significant health problems, while an abundancy of exercise can ultimately lead to a healthy body. Exercise comes in many different forms that you can choose from. You can walk for about an hour and lose a portion of calories or you can run a couple miles and lose even more calories. If you watch television, you have likely saw one of those exercise commercials with exercise equipment like treadmills, elliptical trainers, and stationary bicycles that you can use. Or instead of using those methods, you can be active in fun ways like playing a sport such as basketball or baseball as well as dancing which all count as exercise. Studies have shown that just by being
On page 303, author discussed the fact that Kinesiologists has failed to combat obesity and put a cap of it. I think it is not fair to judge us on obesity and label us in that way. Our community have to understand that obesity is not something that can be cured with a pill. Obesity depends on how an individual leads his or her day-to-day life and diet is also an important component. We have created a sedentary society. Balanced diet is also an important factor when it comes to obesity. Now diet that is a whole new department and dietitians plays a role.
An estimated 50 million Americans have suffered or are suffering knee pain or injuries. Most of these pains, sprains, and strains could probably have been avoided with proper conditioning (Fox, 147). I have had knee pain since my freshmen year of high school and have finally taken the initiative to find some exercises that will help ease this pain, and build muscle strength in the surrounding areas to avoid another possible injury.
The bridge exercises effectively works your glutes, while also engaging your legs and calves. During this exercise you're lying face up on the floor with your knees bent and your feet hip-width apart, flat on the floor. After engaging your abs, raise your hips, lifting your butt and lower back off the floor, until your body aligns from your knees to your shoulders. Really squeeze your buttocks at the top of the exercise for two seconds, and then slowly return to the starting point. Finish eight to 12 reps and two to three sets. (See References 4, p. 50)