Posted by admin | Posted in Sights...Mainly | Posted on 18-12-2009
Tags: hd, tools, utilities, video, windows
Split Super Quad
Look Better At The Beach
Working out is important, we all know that by now. But when you go to the gym, do you workout with a purpose and a plan? Or do you just tromp in there and grind away on whatever equipment happens to be free at the moment?
Or are you guilty of working the hardest on the body parts you enjoy getting a pump in the most?
If you don't have a plan you might be doing yourself a huge disservice. Do you have any idea what happens when you don't work out all your muscle groups evenly?
That's right! You wind up with your body all out of balance.
Do you really want to be that guy you see every year on the beach that has the fantastic upper body but as soon as he's in his shorts all you can see is those skinny little chicken legs of his?
Yah, he's a funny looking guy, isn't he? And I'm thinking you probably don't want to be that guy.
So, for pete's sakes make sure you're working your lower body as hard as you're working those arm, chest, shoulder and back muscles.
In short: don't forget your quadriceps, hamstrings and calves.
Here are some great lower body exercises so you don't wind up looking like Mr. Chicken Legs at the beach this year:
Squats
Squats are a great move to work your quadriceps. You can do squats in several different ways. Bodyweight squats are great for beginners and don't require any equipment at all. Just squat, and stand. That's all there is to it! Just make sure your form is right to get the most benefit from this move. It's hard to learn at first but worth in the end.
If you're interested in stepping it up a notch, you can add some weight to the move either by holding dumbbells at your sides or on your shoulders, or by holding a barbell on your back or front or your shoulders.
Add some variety to your squats by trying split squats, sumo squats, plie squats, Bulgarian squats or Hindu squats.
Lunges
Another great move for quads is lunges. This is also an exercise you can do with just bodyweight if you are a beginner. To accomplish this move simply start in a standing position, step forward with one foot and once that foot is on the ground in front of you, push back to standing position, repeat with the opposite leg.
Cool variations on the lunge are walking lunges (just keep moving forward instead of coming back to the standing position) or backward lunges (do the move backward instead of forward).
You can also add weight to lunges by holding dumbbells or a barbell.
Hamstring Curls
The name of this exercise should clue you in on which muscle group you're going to work with this one. That's right. Your hamstrings. You need a piece of equipment for this one ordinarily, so hit your local gym to get your hamstring work done.
However, if you work out exclusively at home you can amend this to do Glute Ham Raises which require you to get on your knees and anchor down your feet (a friend can hold them or you can hook them under a heavy piece of furniture like a couch) then slowly letting your upper body move towards the ground as far as possible until your hamstrings can't hold on anymore, then raise back up to the starting position. Obviously you can add weight to this move as well if you hold a dumbbell in your hands while doing it.
Calf Raises
This calf exercise is super simple. All you need is a ledge and something to hang on to (even a wall will do). Just stand on the ledge with your heels hanging off the edge and raise and lower your heels. And yes, you can even weight this one too, merely by holding on to a dumbbell with one hand (you'll need the other hand to keep your balance by holding on to that wall).
Now you know some great lower body exercises so you won't be that guy at the beach with the tiny stick legs on the big muscular upper body.
To learn more about leg muscle building exercises for men, check out The Adonis Effect.
About the Author
Jackie Burgmann is a Registered Weight Trainer and Registered Personal Trainer who also runs a popular fitness-oriented video blog using the pseudonym Girlwithnoname. Jackie stays in great shape by working out primarily in and around her home in the city and blogs about her challenges and successes with her fitness routines. She also manages an Online Fitness Coaching program and provides inspiration and tips for anyone else interested in getting in shape or working out.
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