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FITness: Don’t Skip Leg Day!
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You’ve been warned.
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1.⬛ Beware, you might be looking like a chicken or in a technical statement be aware of muscle imbalances.
If you're not really fond of leg work outs, then be gradually progressive with your work outs and focus on the form. When you see that growth, something about being able to put on your slacks or your jeans and not particularly needing a belt.
Do squats or deadlifts to work the entire body. Muscle imbalance can cause weakness or functional changes. There's a tendency you over work your upper body and you underwork your lower body. This can create an imbalance with how the muscles work, which in turn can lead to some problems. This overcompensation and under-compensation can create problems in the hip or back if sustained for an extended period of time. So when you work your upper body, you have to work that lower body as well. This is to maintain the proper relationship between muscle groups.
2.⬛ Training the muscles in our hips and legs which are the largest muscle in the body causes a massive release of growth hormone and testosterone-key elements for building muscle.
I hear so many guys that say, I don’t do legs because they’re like kryptonite. This is why you see people that are heavy up top and have nothing at the bottom. Let me tell you, the ladies don’t want that kind of disproportion. You’ll either look like an ice cream cone or one of the incredible stick figures from the Cartoon.
It definitely makes you sweat and sweating is good for the body. Something about being able to get underneath that squat bar and accomplish it or pick it up the way you do your dead lift. This makes everything worthwhile.
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3.⬛ The lower body is the building block. Everything starts at the ground, moving from your ankles, knees and hips to your upper body. For most active sports, the power and everything you have comes from ground force production.Your legs are your foundation. The stronger your foundation, the stronger and faster you will be in your skills.
And if we're talking about having the gym body I don’t get it why so many expectations are put, most of the time, to women.The guys want a girl with nice curves, it got to hold a towel at the back. They want booty but when it comes to guys, you don’t work things properly?
If you want it you should be able to give it. You should be able to represent that. So get up on that squat bench and do all those lunges, do all those lifts, do those leg press because in the end you’re making a better you. Strong legs give you functional strengths. This is also the strength that will allow you to do lifts.
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4.⬛ If your hamstring isn't developed because leg work out days are still upper body work out days, you're so overdeveloped on the front part of your body and underdeveloped on the backside of your body. This will eventually lead to injury. If you're an athlete, you probably understand the concept that a stronger lower body is more resistant to injury. That's why it's absolutely essential to regularly do leg work, and, more specifically, to strengthen your glutes and hamstrings.
Tip:
So for me if I'm in the dead lift or squat area, I focus on the key elements of the body movements and everyday practical movement which is press, pull,stop and then jump. You do a pushup , pull up then squats, lunges. If you want to see the key movements; you lift left to right or you push or you pull or you walk and step up.
5.⬛Here's a heads up from menshealth.co.uk on how to do deadlift and squats properly:
Deadlift
Stand with feet slightly wider that shoulder-width apart, with the barbell on the floor in front of you. Bend at the knees and the hips to take hold of the bar with an overhand grip; your hands should be shoulder-width apart.
Straighten your legs slightly to load the tension on the bar. Head up, back straight: squeeze your glutes, tighten your shoulder blades and pull in your lower abs. After that, it’s simple. Stand up.
The bar should remain close to your body the whole time, in contact with your thighs when you’re fully standing. Keep tension in your core as you lower the bar to the ground – this doesn’t have to follow the same pattern of movement, just get it down safely.
- http://www.menshealth.co.uk
2. Squat
Stand with your feet more than shoulder-width apart. This wide stance will allow a deeper squat, getting your glutes and hamstrings involved.
Hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Hug the bar into your traps to engage your upper back muscles.
Take the weight of the bar and slowly squat down – head up, back straight, buns out. Lower yourself until your hips are aligned with your knees, with legs at 90 degrees – a deeper squat will be more beneficial but get the strength and flexibility first. Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight: that’s one
- http://www.menshealth.co.uk
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6.⬛ The more you work it, the more you can endure, the more fit you are, ad the less chances you have for injury.
7.⬛ You’ve been warned.
"In most sports, the power and everything you have come from ground force production. Your legs are your foundation. The stronger your foundation, the stronger and faster you will be in your skills.”
Do your leg work out and if you do don’t rush it. Testosterone is a steroid hormone that is naturally produced in your body and plays a key role in the health of men, helping increase the growth of muscle mass and strength. Compound moves, such as squats and deadlifts, which use large muscle groups, help elevate your T-levels.
8.⬛ Leg exercises are compound movements which activate and strengthens your core. This means leg work outs engage many muscle groups.
Squats and deadlifts engage your quads, hamstrings, glutes, inner and outer thighs.Leg work outs give you strong legs, better running performance with stronger back and core. Stability for good running form and perform other sports such as swimming or cycling.
-https://www.livestrong.com
9.⬛ Reduce the Risk of Injury. Your core and your upper body may be strong but your lower half might be prone to injury.
Reduce the Risk of Injury. Your core and your upper body may be strong but your lower half might be prone to injury.
Reduce injuries such as lower back pain and ACL injuries, muscle imbalances, poorly conditioned hamstrings, and a lack of mobility and promote stability and mobility.
10.⬛ Here's a specific reason: it helps improve your big lifts. It creates an anabolic environment in your body that can improve the muscle-building effects of your upper-body lifts.
Great muscular endurance and strength resistance for your lower body.
“You may find it counterintuitive, but lower-body training is advantageous when you want to stimulate upper-body muscle growth.”
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