Resistance Band Exercise Book Guide

The human lower body is made up of parts like your quadriceps, your calves and the popular hamstring. Everyone appreciates the sight of well toned legs. Because of this, it is not uncommon to work into the gym and meet people who are dedicating hours towards improving their lower body muscles. Sadly most of their enthusiasm is misinformed as 45 minutes should be the optimal period used in any workout.After that, all of your hard work is useless. Instead of rewarding your efforts, once this time elapses the results of your workout are no longer beneficial. What happens is that you have no more fuel, so your body has to look for fuel in other places. This unfortunately ends up to be the muscle which you have built. This is why it is important that your leg exercises are kept within a 45 minute window and done biweekly.

When you go the gym, hit your muscles hard, and then eat as soon as possible. For the best recovery after a rigourous workout, ensure that you eat within the hour after your exercise program. Any delay longer than that will cause the unwanted process of your body feeding of your muscle groups. Instead of building muscle, you will end up losing muscle.

Here are some great exercises for legs

Squats – The benefits of this exercise lies in the fact that it effectively works your hamstrings, quadriceps and buttocks.There are not many exercises that guaranty visible leg muscle results like this one. The positioning of this ex

ercise calls for your feet spread at about width length, bent knees, a tightened stomach as relaxed shoulders. Ensure that your head and neck remains erect as well as your back. Slowly squat down to bend the knees at a 90 degree angle. For people who are unable to perform the full 90 degree bend, it is advised that you just bend as far as your limit permits. Important: Do not lean forward. Doing so will exert too much strain on your knees. This ultimately can result in injuries on your lower back and knee joints. This is why it is essential that your entire frame remains straight. Squat as if you are about to be sitting down in a chair that is placed slightly behind you. Pause and do a one count before gently raising your frame back to a standing position. Avoid allowing your knees exceed your toes. Depending on how many reps you intend, continue repeating the process until the number is reached .

Romanian Deadlift – For a leg exercise that puts more focus on the hamstrings and glutes then the Romanian Deadlift is a excellent exercise.To perform this exercise properly use either a barbell or dumbbell with a little wider than shoulder width grip..Make sure the knees are slightly bent and push back your hips maintaining a straight back .Keeping your back completely straight at all times, use your hips to raise the bar. . This movement should be controlled and not too fast.  Arms are to be kept straight.  As you stand up fully then lower the bar again pushing back the hips and bending the knees.Breathe in at the start of the movement and keep your shoulders back.Hold your breath as you lower bar to just below the knee and exhale as you bring the bar upwards. . Always start with light weights and if not sure seek professional advice..

Calve Raises – In doing these exercises you will need to ensure that your feet are spread apart (as wide as your shoulder width) and your hands placed on your hips. Good posture is important during this exercise and so it is important that you keep your head and neck straight. Gradually rise on your heels, until your calf muscles feel taunt. Squeeze after a one count and then, just as slowly drop your frame. Continue the process until your intended reps is reached.

Even though, the above exercise routine might appear overly complicated, it is important that you pay attention to your body’s movement. Finally, for the most defined results be sure to rest after each training as well as replenishing your energy with the right meals.

Resistance Band Exercise Book Guide

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