7 exercises for the lower muscles For a fit and firm shape
Even though you are many men Will have muscles that are already tightly fit Especially in the lateral part of the upper muscles Because there are more exercises to train Until some people neglect to strengthen the lower muscles at the same time Today we have gathered together the posture to exercise the lower muscles to introduce each other.
1.Front Barbell Squat
Prepare for this pose by standing up straight. Put your feet wide enough. While raising the barbell to rest on the shoulder When ready, slowly lower your body into a rhythmic squat position. This will help exercise many muscles, including the hips, thighs and hamstrings.
2. Romanian Deadlift
Start by standing straight and placing your feet slightly apart. While both hands hold the barbell in front of the leg with the arms straight. From there, lean forward slowly while tilting your hips back. And return to the preparation position It will help strengthen the lower back muscles and hamstring then.
3.Lying Leg Curl
For practicing the Lying Leg Curl position, lie on the tummy on the exercise machine. Then insert both legs under the footboard Then fold both legs at the same time to raise the footrest This position focuses on exercising the muscles of your thighs, back, and hamstring itself.
4. Barbell Hip Thrust
Barbell Hip Thrust is a posture that works your lower body multiple sections at once. Including the hips, calves and hamstrings Including helping to reduce back pain Starting from sitting down on the floor with your back leaning on a bench. Ready to place the barbell on the thigh Then push the barbell up and down to make a rhythm
5.Single Leg Deadlift
For this position, prepare the pose by holding a dumbbell on one side. Ready to put your feet a little apart When ready, lean forward in the deadlift and raise one leg at the same time. This helps strengthen the hip and hamstring muscles quite well.
6. Goblet Squat
For practicing this pose You can choose to use either dumbbells or kettlebells. Using both hands, hold the device at chest level. While keeping your feet moderately wide Then bend down slowly until your elbows touch your knees. And return to the starting position It will help exercise many muscles, including thighs, calves, hips and hamstrings.
7. Bulgarian Split Squat
Begin this exercise by holding a dumbbell or kettlebell with both hands on your torso. Then step one leg back and put your foot on a bench. Next, lower yourself into a normal squat position. It not only helps exercise the muscles of the thighs and hips. But also helps strengthen the hamstrings and calves
How is it with the 7 postures that we bring together young people who want to strengthen the lower muscles? You can try and apply it to yourself. This is for your health and fit and firm muscles.