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LEGS
Squats (hamstrings, quadriceps, and gluteals):
With feet shoulder-width apart and a barbell balanced across your shoulders, lower yourself until your thighs are parallel to the ground, then raise yourself to the starting position (make sure you don't lean too far forward). That's a repetition (rep). You can also perform this exercise without weights.
Single-leg Calf Raise (calves):
Holding a bench or something else for support, place the ball of one foot or step so that you are approximately two inches off the ground. Raise yourself as high as you can on your toes, then lower your heel towards the ground, then raise yourself again. That's rep. This can be done with or without weights. If you want to use weights, grasp a dumbbell in one hand while maintaining your balance with the other hand.
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