A repetition is the completion of an exercise.
Strength in the lower body helps us in many different ways, whether walking, running or building endurance. The most important muscles to focus on to strengthen your lower body are the abductor muscle, the adductor muscle, the gastrocnemius muscle, the gluteus maximus (buttock), the posterior muscle Thigh muscle, anterior thigh muscle and quadriceps. To strengthen those muscles of your lower body, you should regularly do a series of exercises.
- Strengthen the outer and inner thigh muscles. You can either use a fitness machine or a resistance band.
Fitness Equipment – Sit in the unit with your legs in, so your feet rest on the supports provided as you press your legs against the weights to train your outer thighs. To train your inner thighs, place your legs outside the machine while your feet rest on the supports. Now press against the weight of your legs together. Repeat both exercises 8 to 12 times.
Resistance Band – Wrap the ends of the band around your ankles. Stand so that you are safe and find your footing so you can move one foot from side to side. To train the outer thighs, stand on one leg while moving the other foot against the resistance. To train your inner thighs, start in the same position, but this time you move your foot crosswise against the resistance to the other side of the body. You should also repeat this exercise 8 to 12 times.
2. Train with your own body weight or small weights to train your calf muscles.
Body Weight – Stand with the ball of one foot on a raised surface and hack something over the edge. Shift all your body weight to this leg and lift the other leg off the floor so that your whole body lifts off the ground. Go back slowly to the starting position. Repeat this exercise 8 to 12 times and then change the leg.
With weights – Stand on a flat surface with one weight on each shoulder. Roll slowly up onto your bales and back again. Repeat this exercise 8 to 12 times.
3. Train the muscles of your calves and hamstrings with a fitness machine.
Train with the leg extension. Sit on the unit and place your legs under the bar. The pole should lie on the front of your ankles. Slowly press your legs against the weight until your legs are straight in front of you. Go back slowly to the starting position. Repeat this exercise 8 to 12 times per session.
Train with the “Supine” machine. You are lying on your stomach. Place your ankles under the bar. Slowly press your legs against the pole so that it lifts towards the ceiling until your legs have reached a 90-degree angle. Go back slowly to the starting position. Repeat this exercise 8 to 12 times per exercise set.
4. Train your gluteus maximus with the lunge. This exercise can be done with your own body weight or with small weights.
Stand with your legs shoulder width apart and your arms, with or without weight, loose on the sides. Walk one foot forward in one big step while the other foot stays on the ground. When your foot is securely put forward, bend your knee and lower your body towards the floor. Press yourself up again and go back to the starting position. Repeat this exercise 8 to 12 times with each leg.
5. Do squats. Squats are an exercise in which you use your own body weight. Try to do squats with only one leg as this exercise is more difficult and thus more effective.
6. Eat more proteins.
Inform yourself about proteins. Borrow a few books in a local library or search the Internet for information about proteins. You should know how important proteins are for a healthy diet.
Pay attention to the ingredients of all foods. Pay special attention to proteins in the diet charts. Good foods contain a high percentage of proteins. Avoid foods with hardly any proteins.
Find out about high-protein foods. Eggs are a good source of protein. An egg is quite small, but contains 7 grams of protein. Also beans and meat are good sources of protein.
Find out about what your body needs proteins for. Proteins are important for building muscle as well as for healing small cracks in the muscle fibers. The protein you absorb in your diet ensures that your muscles are well supplied and restored after your workout. That’s why it’s important that you eat enough protein with your diet.
Avoid low-protein foods. If you want to change your diet, you should avoid certain low-protein foods and replace them with high-protein foods.
Usually, 8 to 12 repetitions make up a practice session.
The number of repetitions and practice sessions that you perform during training can be determined by yourself, depending on how you feel.
The muscles you want to train with the specific exercises should feel tired and burn easily after each exercise.