"Staying in shape / Lower Body Muscle Exercises".
Hello fellow fitness enthusiasts! I'm excited to join this week's learning challenge, focusing on strengthening our lower body muscles. Consistency is key, and I'm committed to staying on track. Our instructor has provided excellent demo videos, breaking down each exercise and its proper execution. Before sharing my own exercise video, I'd like to share in my own words some insights and knowledge about these lower body exercises.
Exercise #1: Squats for the entire muscle group.
Squats are a compound exercise that target the entire lower body muscle group, including, front of the thigh which is known as the quadriceps, hamstrings which is the back of the thigh, glutes which is the buttocks region, calves which is our lower leg and core muscles which is the abdominals and lower back. To perform a squat exercise, below are the following steps to follow:
- Stand with feet shoulder-width apart, toes facing forward.
- Slowly lower your body down into a seated position, keeping your back straight,your weight in your heels and your hands in mid air.
- Lower down until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment, then push through your heels to return to standing position.
Exercise #2: Calf curls
Calf Curls, are an isolation exercise that targets the muscles in the lower leg, specifically the outer calf and the inner calf. To perform Calf curls exercise, below are the following steps to follow:
- Stand on a flat surface, with your heels.
- Slowly raise up onto your tiptoes, contracting your calf muscles.
- Hold for a brief moment (1-2 seconds).
- Lower your heels back down to the starting position.
Exercise #3: Thigh or quad curls
Thigh or quad curls exercise is also an isolation exercise that target the muscles in the hamstrings and quadriceps. To perform thigh or quad exercise, below are the following steps to follow:
- Sit on a chair or sofa that's balanced
- Raise your two legs up joining them together.
- Then drop it down to the starting position
Make a demonstration video doing the three exercises with the instructions above. Use the following chart to guide you in doing so:
Following the instructor's demo video, I successfully completed the three lower body muscle exercises. I am pleased to submit my workout chart, accompanied by my own demo video, for review and feedback.
| Exercise | Repetitions | Rest | Repetitions |
|---|---|---|---|
| Squats | 20 reps (Hard mode) | 10 sec | 20 reps (Hard mode) |
| Calf curls | 20 reps (Hard mode) | 10 sec | 20 reps (Hard mode) |
| Thigh or quad curls | 20 reps (Hard mode) | 10 sec | 20 reps (Hard mode) |
In your own words, tell us about your experience and how you felt when doing the exercises. (It is not necessary to explain the technique in writing)
Regarding the squats exercise, which was the first one I performed, I have a considerable amount of experience with this particular exercise. Having incorporated squats into my personal training routine and workouts with StayFit Fitness Club, I'm familiar with the movement. During the exercise, I experienced some pains around my hips and legs, particularly as I approached the 15th repetition and pushed through to complete the 20th.
Similarly, with the Calf Curls exercise, I have some prior experience. As I performed the exercise, focusing on raising my calf muscles onto my tiptoes, I felt a sensation of strain at the back of my leg and calf. This discomfort was concentrated in the targeted muscle area, indicating that the exercise was effectively engaging my calf muscles.
The Thigh or Quad Curls exercise was the final one I completed, and I must admit, it was my first time attempting this specific movement. Although I had seen it online, I had never actually performed it. As I executed the exercise, I experienced pain around my lower abdomen and thigh area. This sensation was likely due to the unfamiliar movement and the engagement of new muscle groups.
I'm thrilled to be participating in this week's learning challenge alongside my fellow students. I'm grateful for the opportunity to learn and grow, and I look forward to continuing this journey with you, sir @marvinvelasquez.
https://x.com/alliFx1/status/1879502870833500453?t=6s2ArtBsjrl_knq4YW8uiA&s=19
¡Holaaa amigo!🤗
Fortalecer nuestras piernas nos permite tener desplazamientos sólidos. Te cuento que en mi caso, al inicio tuve una relación amor odio con las sentadillas jajajaja, pero hoy día son una de mis favoritas.
Te deseo mucho éxito en la dinámica... Un fuerte abrazo💚
Greetings my friend. Hahaha, talking about squatting exercise? I also hated it with passion thinking it's Exercise mainly for women because of the effect it'll have on this buttocks. But today, It's one of my best exercise so far. I'm hoping to read your entry as well.
Hola amigo, has presentado de una manera excelente tres ejercicios para fortalecer nuestro tren inferior, usando tu peso corporal, se te ve relajado, lo que indica que estás fortalecido, eso es genial, sigue hacia adelante.
Saludos, te deseo mucho éxito.
Thank you ma'am for your kind words. I'll keep on pushing.