"SEC-s20w3: Fitness Training 👉 quest for stronger legs"

ngoenyi (79) in hive-150419 • 6 days ago (edited)

Dear fitness lovers and friends, welcome back to yet another wonderful week after a successful week #2. We were thrilled to receive entries from you all as you showed that you really love to keep fit. If you missed it, here is the post in case you will.like to try out the programs.

We will go again this week to present another program for this week #3. Week one was cardio, Last week was abs attack, this week, we will focus on strengthening the muscles at the leg region.

The major muscles group at the leg region are the glutes, quads, hamstrings, and calves. These muscles help us to carry out both big and small movements and help to support our body and enable it to be able to stand straight. This week's training will focus on strengthening them with various programs. Having strong legs is advantageous because it contributes to good health even at old age when our strengths tends to fail and we will need supports for movements. Imagine moving freely during old age without a support and being able to accomplish our tasks without having to tie any of your family members down just to care for you due to failing leg muscles. Don't miss out on this week's training!

Further reasons why you should be interested in lower body leg exercises?

It keeps the leg balanced and strong and contributes to good movement, balance and bone health.
Everyday activities becomes easier as you can be able to walk, run, climb and so on.
It reduces the risk of injury because that is one of the regions where we have the biggest muscles.
With strong legs, other athletic performances will record great successes.

And many more

Types of leg muscles exercises

There are different programs that help to strengthen the leg muscles easily. However , losing upper body weight is the best way to help the leg. Having focused on cardio in the first week and continues and having focused on the abs and continuous, we have been able to shade some weights at the upper body. Now, we will focus on the programs that will strengthen the leg as they can also help us to have stronger legs.

Remember that some of the abs programs we did last week helps to also strengthen the leg muscles, like the planks. We will focus on just 4 major ones for this week. But you can try out others depending on your abilities.

We have Squats, Lunge, Glute bridge, Step-up, Calf raises

Squats

This is one of the major programs for strengthening the leg muscles. This involves compound muscles as it has to do with groups of muscles working at the same time.

It is achieved by standing straight with your legs apart. Then seat on an invisible seat position and chest up. It can be done with or without weight. The beginners can squat without weight, using only their body weights. The advanced can use weights if it is available to them.

Lunges

This is the type of exercise program that strengthens the leg. It is achieved by staying in a position whereby one leg is bent forward with foot flat on the floor while the other leg is in a kneeling position backwards.

Glute bridge

This exercise helps to strengthen the gluteus muscles and the hamstrings. It is achieved by lying down and facing upwards, with your 2 feets flat on the floor. Then lifting the pelvic and the back region up. Here the weight is on the foot and the shoulder.

Step-up

This is also one of the leg exercises that involves lifting the legs alternatingly onto a high step, with your chest up and then returning same leg to the original position before lifting the next leg or same leg. You can hold a dumbbell while doing this or without a dumbbell.
This step up combines the method of lunges but in am upward position due to the step.

Calf raises

This is done my standing straight, then push your heels up and let your weight be on your toes. This means that you are going to stand on your toes to feel the impact on your lower legs before the heels. You will have to raise up and down the heels continuously according to the repetitions.

Video Illustrations

Glute bridge and lunge☝️

Leg raises and calf raises☝️

Squats ☝️

Note that you can do the squats with or without weights. It depends on your strength. Weights gives faster results but not compulsory

what you are required to do

👉 Carry out warmups (video is not necessary)

👉 Carry out cardio programs. You may choose from the week #1 programs. Increase in your repetitions or minutes compared to the ones you did in the past and let us know what you did and how many times. (Video is not necessary)

👉 Include 2 or 3 abdominal programs as seen in the week #2 and try to increase in repetitions or minutes compared to what you did the last week. (Video is not necessary)

👉 Carry out the leg exercises or programs listed above following the repetitions below (video is necessary as it is a new program)

Do 8 repetitions of each of the programs.
Rest for a minute.
Repeat another set of 8 repetitions.
Repeat this 2 to 3 times a week.

👉 Carry out stretches to conclude each of your exercise day. (Video is not necessary)

Just create a publication, explaining what you did, how you did it and the results. That is to say that you are to tell us if the programs are difficult or not, if you are able to complete the assigned programs for the week or not.

Remember to remain hydrated and maintain healthy diet.

👉Tell us your overall feelings and ask your questions concerning the programs.

Guidelines

👉 Entry must be free of AI

👉 Entry must be free of plagiarism

👉 Use your own pictures to represent your actions. Include videos for a better assessment (video is optional but we recommend it if possible). First, upload your videos on YouTube and copy the link to your writing page on Steemit.

👉Be sincere and original

👉 Exercise at least 3 days in a week and report your activities according to the days.

👉 Everyone is welcomed to join this challenge

👉Use the following tags among others: #steemfitness-s20w3 (this is the main tag that we will use in tracking your entry. It is compulsory), #steemexclusive, #your country (eg. #nigeria)

👉The title must be: "SEC-s20w3: Fitness Training 👉 quest for stronger legs"

👉Post your entry in any community of your choice

👉This contest starts Monday, September 23, 2024, at 00:00 UTC and ends on Sunday, September 29, 2024, at 23:59 UTC."

How to plan for that exercise program for maximum benefits

To plan your exercise is by far easier than planning a meal planner as there is no shopping and no budget involved. Hallelujah!

When creating an exercise planner you have to keep the following in mind;
• Involve your family
• Figure out what activities you enjoy most
• Have fun!
• Take your current fitness level in consideration
• Do time management
• Develop a plan to gradually increase your activity levels. For example you might plan to walk for 30 minutes three times a week. After a week or two you can increase it to 45 minutes four times a week
• Build variety in your program
• Use the F.I.T.T principle at all times, frequency, intensity, type and time
• Allow time for recovery
• Measure your progress
•. Always remain hydrated
•. Stick to a healthy diet and do not eat late night food

Best wishes!

Cc:
@genomil

hive-150419 steemfitness-s20w3 steemexclusive sports nigeria fitness steem your

6 days ago by ngoenyi (79)

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yulexys21 (69) · 6 days ago

Wuaaooo otra semana más de reto de ejercicios así podemos trabajar cada músculo y fortalecerlo, entrenar el tren inferior es muy importante ya que es un músculo grande y es la base principal de nuestro cuerpo, los ejercicios de piernas también nos ayuda a mejorar la circulación sanguínea, el fortalecimiento lumbar además mejora ese aspecto estético bien definido para una piernas bien desarrolladas y hermosa.

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ngoenyi (79) · 6 days ago

Thank you for lost out those complimentary functions of leg exercises. Let's keep staying fit. I hope to read your entry

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huzaifanaveed1 (75) · 4 days ago (edited)

I just hit 180 lb squat today. My Tuesdays are Leg days. I wish I had read this post earlier. Would have recorded it. :((

Ps: do I need to record each rep in every set?

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ngoenyi (79) · 4 days ago

The details are already written. Just check it out and make your entry

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scilwa (63) · 6 days ago

Congratulations, your post has been upvoted by @scilwa, which is a curating account for @R2cornell's Discord Community. We can also be found on our hive community & peakd as well as on my Discord Server

Manually curated by @ abiga554

Felicitaciones, su publication ha sido votado por @scilwa. También puedo ser encontrado en nuestra comunidad de colmena y Peakd así como en mi servidor de discordia

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steemcurator09 (49) · 6 days ago

This post has been upvoted/supported by Team 7 via @httr4life. Our team supports content that adds to the community.

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kidi40 (68) · 5 days ago

A new week with a new programs, the class will be so interesting.

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patjewell (79) · 6 days ago

Of all the exercises, leg exercises are not my cup of tea. I prefer exercises that engage upper body or core muscles instead, BUT what I do know is that they are a MUST therefore I never skipped them.
Enjoy the week!

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ngoenyi (79) · 6 days ago

I am glad you don't skip them. I am also glad to hear that you are exercising. Keep it up

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genomil (74) · 4 days ago

Hola amiga, otra excelente semana para sumar los ejercicios para fortalecer nuestras piernas, ya estamos armando un gran plan, esperemos ver piernas fuertes y tonificadas.
Saludos y mucho éxito.